9/9 Monday

Warm Up 

Combo activation #9

  1. *With a strap/belt/band/PVC pipe/ broom stick 

  2. *10 OHS with a 5 second pause

  3. *10 paces (steps) OH duck walk

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

  5. *10 OH lateral lunges

  6. 5 inchworm + cobra with a 5 second pause

Partner WOD

25 minute ping pong

5 SB SB deadlifts

5 SB front squats

5 SB cleans

5 SB shoulder to OH

Ray Traitz