12.11.19 Partner WOD

Warm Up

2 rounds:

300m Row or Bike
25' perfect stretch walk
25' Samson stretch
25' death march
25' DB overhead carry

then..

3 sets of
Kip cadence complex
2 kip swings + 2 tuck ups + 2 TTB with straight legs
20 second ankle pulse (stretch) each side

Skill:
3 sets of
Walking Lunges x 20 reps- 10 each leg
L-Sit on parallettes x 20 second hold
Handstand Walk- practice 5-10 feet at a time or sub scooter walk or shoulder taps x 20


WOD
with a partner- one work, one rest
15:00 time cap
25 TTB or hanging knee raises
35 wall balls 20/14
45 box jump overs 24/20"
55 DB snatches- alternating sides 50/35 35/20
45 box jump overs
35 wall balls
25 TTB
then if time remains, max reps of one of the following: bar muscle ups, pull ups or ring rows