Friday September 24, 2021

Warm Up

5 sumo squats
5 squats
5 narrow foot squats
15 Reverse Hypers
15 up downs
1 min bike


Deficit Sumo KB Deadlifts
(Standing on two plates spaced out wide and holding a pair of KBs)
3 x 20

Partner Workout

Every 2 min x 20 min
15 over your partner burpees
max rope climbs, max clean and jerks 165/115, or max wall walks
Teams may change which movement they want to do from round to round. Score is total reps completed(less the burpees).

T1: modify as needed
T2: as written
T3: legless rope climbs, 205/135, or ring muscle ups

Durability work:

DB thrusters 35s/25s
Hip Extensions holding plate 25/15

Thursday, September 23rd, 2021 at 11:10 pm / WODS