Friday, November 26, 2021

PRE: Movement Standards

WOD: "M.I.R." AMRAP (with a Partner) in 30 minutes:
Station 1: "Michalski" From 0:00-10:00, Partner A performs:
-23 Wall Ball Shots (20/14 lb)

-53 DU (x2 Singles)

*Partner B performs AbMat Sit-Ups*

Station 2: "Irvine" From 10:01-20:00, perform:

-30 Alt. DB Snatches (50/35)

-14 Box Jumps (24/20

*Partner B performs Wall Sit*

Station 3: "Rittner" From 20:01-30:00, perform:

-12 Deadlifts (225/155)
-860 meter Run (1000m Row/Ski)

*Partner B performs Burpees*

POST: Mobility