9/23/2017

See you guys tomorrow for some partner WOD fun!!!

Workout of the Day:

1) Coach led warm-up

2) In teams of two complete
120 Double unders as a relay
120 C2B Pull-ups alternating every 15 reps
120 Hang Power Snatches 95/65 alternating every 15 reps
120 Double Unders as a relay
then
10 Minute rest
then
9-15-21 reps of
Sync Thrusters 95/65
Sync Bar facing Burpees

3) Mobility/Stretching


Competition Programming:

1) Floor Press 5x5 using 155

2) EMOM for 8 Minutes complete
Even Minutes - 5 Push Presses using 155
Odd Minutes - 45 sec hollow hold

3) For time complete a
250 Calorie Cycle

4) Mobility/Stretching