7/25 Thursday

Warm Up 

Combo activation #3

  1. Overhead banded pull aparts 20 reps

  2. 10m OH duck walk

  3. Toy soldiers 10m

  4. Band pull aparts 20 reps

  5. Walking lunge with Sampson 

  6. Inch worm with push up 10m 

  7. Band walks (Lateral)

  8. Shuttle run 50m x2

Partner WOD

Ping pong 3 rounds of:

3x 10 ALT DB gorilla rows

3x 5 DB thrusters

Ray Traitz