02.09.2018

Warm up:

(2 rounds)

2 length of gym:

Bear crawl

Duck walk

Squat jump forward

Handstand walk or Handstand hold 30sec

Mobility:

[10:00]

T-Spine smash (double ball or roller) 4:00
Leg swing 2x 30sec all direction each leg

Strength:

EMOM 10:00
1- 12 DB bent over row (double) + 5/arm alternating Bicep Curls (NO DROPPING, SAME WEIGHT)
2- 40sec Hold chair on wall (add weight on thighs if possible!)

Conditioning:

Team Open WOD – Alternate movements (1 partner works at a time)

Partner 1 does 5 S2OH, Partner 2 does 10 DL, Partner 1 does 15 BJ, then partner 2 starts again at 5 s2OH….. Until the 20:00 is over.

Double 13.2

AMRAP 20:00

5 Shoulder to OH @115/75

10 Deadlift @115/75

15 Boxjumps 24/20