Conditioning:

Partner WOD

“Watching Lifetime while getting a root canal”

Part 1:

20 Front Rack Lunges (95/65)

20 Kettlebell Swings (53/35)

4 rounds

 

Part 2:

100 Wall-Ball Shots (20/14) @ (10/9′)

 

Part 3:

15 Hang Snatches (95/65)

15 Box Jumps (24/20″)

4 rounds

 

Part 4:

100 Wall-Ball Sit-ups (20/14)

 

Part 5:

10 Thrusters (95/65)

10 Burpees

4 rounds

 

Part 6:

Row 2000m

 

For Time

Similar to Saturday, 31 January 2015

Instructions:

This is a partner WOD. Parts 1, 3, and 5 partners are to alternate rounds. Parts 2, 4, and 6 alternate as desired with equal work.

 

Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

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