Saturday, January 16
WOD
Warm-up:
10 Leg Swings
20 Mountain Climber
4 Burpee
6 Air squat
8 Bird dog
6 Front squat
8 Push press
4 Deep squat complex
6 Thruster
5-7 Pullup
Partner WOD:
For time
100 Thruster 95/65#
200 Pullup (Scale to 100/150)
1 Mile Run (Scale to 1000m)
*Partition as needed (you can break this up however you want).
1 person working at a time on thruster and pullup. Run is together.
**25 minute cap
One way to partition would be
2 Rounds of 50 Thruster, 100 Pullup, 800m Run.
Another would be 1 mile run then 5 Rounds of 20 Thruster, 40 Pullup.
The possibilities are endless!
Home WOD:
50 DB Thruster
100 Pullup (scale to 50/75)
Run 1 mile
Mobility:
1:30 Lizard
