1/12 Tuesday

Warm-up 

Band warm-up #2

3 x 10 reps

  1. Seated band rows

  2. Banded lunge with rotation (R/L)

  3. Banded standing press

  4. Dynamic walk

  5. Bicycles

  6. Banded diagonal wood chops

  7. Walking lunge with Sampson


Partner WOD

Complete the following together:

100 prisoner step-ups

150 push-ups

8x each 50m sprint

150 sit ups

100 prisoner step-ups

100 pull-ups/ 200 band rows

8x each 50m sprint

150 hollow rocks

Ray Traitz