Saturday, November 5
WOD
Happy Birthday Ryan LaSalle!
Warm-up:
P1 Run 150m
P2 Inchworm lunge
Switch
P1 5 Up down dog
P2 Ring row
Switch
P1 30 Jumping jacks
P2 BB complex
Switch
P1 5 DSC
P2 Plank hold
Switch
8 Partner burpees
Partner WOD-
4 rounds for time and max reps of:
P1 Run 200m while P2 Rope climb/rope get-up
then switch
P1 Run 200m while P2 Power clean +Front squat+Front rack Lunge (Rx-115/80, Scale I- 95/65, Scale II- 75/50, Scale III-50/35)
then switch
P1 Run 200m while P2 DU/SU
then switch
*If you finish under 24 minutes, add a round!
Mobility:
1:00 Archer
1:00 Fragon
