Conditioning:
Partner WOD
“3 Light Lovely Ladies”
“Fran”
21-15-9 rep rounds:
Thrusters (85/55)
Pull-ups
…Rest 3 minutes
“Grace”
30 Clean and Jerks (95/55)
…Rest 3 minutes
“Isabel”
30 Snatches (95/55)
For Total WOD Time (Total time – 6 minutes of rest)
Instructions:
This is a partner WOD. Do these WOD’s in any order. You must complete each one before moving to the next. You can divide reps any way you wish.
Mobility:
Half Split – 1:00/Side
Low Lunge Twist – 1:00/side
Plow – 1:00
2 rounds for quality
Post Time and Experiences to comments
D.
Partnered with Jimmy aka Tara for Grace.
11:16. Rx.
What D said. With addition of 3:11 row
Partnered with Jaime to practice Isabel and then Kelsey for Fran and Grace.
12:47
1000M Row sprint: 3:26 with Jaime
Shadowed Jamie as she partnered with Grant for Isabelle, and then I partnered with Grant for Fran and Grace. 12:47-6min rest = 6:47. Mod: kipping banded PLUs, 42# for all exercises. Getting sick and not feeling 100%. Jamie took my place on the bonus partner row.