Saturday, November 25, 2023

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) -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