11.06.2021 10th Anniversary WOD- partners

Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs


10th Anniversary WOD
10-04-2011 opening day

With a Partner
"All Tangled Up"
AMRAP 20:00
10 push jerks 135/95 95/65 75/55
4 muscle ups/6 C2B pull ups/ 6 pull ups or 2 rope climbs
20 box jump overs 24/20" extra challenge 30/24"
11 clusters 135/95 95/65 75/55