Tuesday 3, November 2015

Warm up:

1 minute at each station

Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges

Skill:

10 minutes mobility

Strength:

Strict Press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max

Metcon:

Partner WOD - I know another curve ball

Partner 1
50 wall balls 20/16lb
Partner 2
50 burpees

AND SWITCH - if one partner is done before the other single jump ropes till you can switch

Then

10x200m sprint - 5 rounds each partner

Partner 1 sprints 200m
Partner 2 holds squat position

Switch