Saturday, November 26, 2022

PRE: Movement Standards

WOD: "M.I.R." AMRAP (with a Partner) in 30 minutes:

Station 1: "Michalski" From 0:00-10:00, perform:-23 Wall Balls (20/14) -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