WOD: January 26th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Sampsons 50′
Scorpions x20
Crab Walk 50′
Duck Walk 50′
Pass Throughs x20
PVC OH Squats x 10
PVC OH Lunges x10

Squat Holds
60 sec hold
*rest 60 sec
60 sec hold

T2B Progression
Lat Activation’s – Beat Swing – Swing Development – Kipping Knee Raises – K2E – T2B
*Do five to ten rep of each movement. Pick an option that you can string more than five together in the WOD.

Partner WOD

Partner WOD
Fitness
8 rounds of:
200 meter run
15 Knee Raises
12 db walking lunges 15/10
19 db thrusters 15/10
*Partners run together
*30 min time cap

Scaled
8 rounds of:
400 meter run
15 K2E
12 db walking lunges 30/20
19 db thrusters 30/20
*Partners run together
*45 min time cap

RX
8 rounds of:
400 meter run
15 T2B
12 db walking lunges 50/35
19 db thrusters 50/35
*Partners run together
*45 min time cap