Conditioning:
Partner WOD (co-ed if possible)
30 Synchronized dumbbell front squats (35/25)
80′ Synchronized dumbbell overhead lunges
25 Synchronized alternating dumbbell snatches
70′ Synchronized dumbbell overhead lunges
20 Synchronized alternating dumbbell thrusters
20 Synchronized pull-ups
…rest 5:00, then team up and…
“Meet in the middle”
With team of MMF or FFM (if possible), perform the following:
100 Kettlebell swings (53/35)
100 Hang power snatch (75/55)
75 Box facing burpee box jump overs (20″)
75 Fat bar front squats (70#)
100 Wall-ball shots (20/14) @ (10/9′)
100 Toes-2-bar
For time
Mobility:
Low dragon
Sink mobilization
Overhead distraction
Reclined spinal twist
Post results and experiences to comments
Part 1: 15:06 Rx partnered with Burris
Part 2: 30:07 (me Rx -unsure about the boys) partnered with Burris and Hauger
Part 1:
“Sape”
9:08 Rx
Double OH walking lunges were tough! Shoulders smoked! Strong work Coach pushing the pace!
Part 2:
“Norka and the Sape”
23:14 Rx
Great job ladies!
Great job everyone! This was toasty!