2/24 Thursday

Warm Up 

Combo activation #2

  1. Overhead banded circles 20 both directions

  2. 10m OH duck walk

  3. External rotations 20 reps

  4. 10m crab walks

  5. Band walks (Lateral & FWD/REV)

  6. Lunge complex 5 reps each direction


Partner WOD

Complete the following in a ping pong fashion:

6x 20 second SPRINT

1x 7 v ups

5x 20 second SPRINT

2x 7 v ups

4x 20 second SPRINT

3x 7 v ups

3x 20 second SPRINT

4x 7 v ups

2x 20 second SPRINT

5x 7 v ups

1x 20 second SPRINT

6x 7 v ups

Ray Traitz