10/21 Thursday

Warm Up 

Combo activation #9

  1. *With a strap/belt/band/PVC pipe/ broom stick

  2. *10 OHS with a 5 second pause

  3. *10 paces (steps) OH duck walk

  4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

  5. *10 OH lateral lunges

  6. 5 inchworm + cobra with a 5 second pause


Partner WOD

12 minute ping pong

4 burpee pull up or 7 band rows + 2 burpees

10 calorie row or 20 mountain climbers

10 dips

Ray Traitz