WOD

062423

By June 23, 2023 No Comments
Saturday, June 24

WOD

Happy Birthday, Jen McMahan!

Warm-up:
P1 Leg swing 1 minute
P2 Row 1 minute
then switch
10 Bootstrapper
4 Spiderman lunge w/ reach
10 Cossack squat
14 Fire hydrant
12 Hollow rock
10 Superman
10 Air squat
8 Burpee
P1 Run 200m
P2 Row 250m
then switch

WOD:
A) Every 3 minutes for 12 minutes (4 sets)
7 Back squat building
Compare to 010822.

B) “Panic Breathing”
Partner WOD for time:
500/500, 400/400, 300/300, 200/200, 100/100 meter Row
Partner Kettlebell Rack Hold (53/36#)
5 Burpee penalty for each drop of kettlebells
With a running clock, alternate rows between teammates. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
*16 minute cap. Compare to 111222.

Mobility:
1:00 Lying knee twist
1:00 Couch stretch

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