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SATURDAY 160813

Warm-up:

Individual…

400m Run

Crossover Symmetry

15 Squats

 

Group…

High Knees Down

Zombie Walks Back

Inch worms Down

Burpee Broad Jumps Back

Warm up movements for 5 minutes

 

Fitness and Performance:

Partner WoD:

**Break us the work as needed…

Three rounds for time of:
20 Deadlifts (Heavy)
30 Pull-Ups

Rest until the running clock hits 10:00, and then…

For time:
80 Calories on Rower or Bike
60 Toes to Bar
30 Thrusters (Heavy)

Rest until the running clock hits 20:00, and then…

For time:
Run 1-Mile (relay style)
200 Double-Unders*

*Every time you break your double-unders, you both perform 5 Burpees

Total Time cap of 35:00.

***Cooldown with a 400m walk/jog/run.

 

Mobility:

Roll Posterior

Partner mash quads with feet

Lax to Plantar

 

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