5/4 Wednesday

Warm-up 

Combo activation #9

  1. *With a strap/belt/band/PVC pipe/ broomstick

  2. *10 OHS with a 5-second pause

  3. *10 paces (steps) OH duck walk

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

  5. *10 OH lateral lunges

  6. 5 inchworm + cobra with a 5-second pause


Partner WOD

20-minute partner ping pong

2x 4 DB devils press

2x 20 second sprint

2x 4 burpees

2x 10/m 6/w dips

Ray Traitz