Saturday 12/2/17 "Partner Wod"

Greg Push press KB.jpg

Warm-up:

200m Run

10 PVC strict press

10 RKBS

200m Run

20 PVC OHS

20 PVC strict press

Stretch:  1-6 then Half butterfly and pigeon

Clean progression

Strength:

Strict Press

1x8 @ 65%

1x4 @ 75%

1x2 @ 85%

OHS

3x5 @ 60%

65%

70%

2x5 @ 75%

Conditioning:

"Melinda"

AMRAP 10’

Partner WOD- one completes a full round before the other starts

3 Ring Dips

5 Box Jumps

7 Hang Cleans

20 Dubs

Rest 2’

Then 800m Sandbag Run with one partner carrying at a time, but both running