9/28 Wednesday

Warm-up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with a band 5-second pause

  2. 10m OH duck walk with the band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

Partner WOD

15 minute TAG

20-second sprint

10 dips

8 SB shoulder to OH

Ray Traitz