Thursday 08/11/2021

Extended Warm Up
EMOM x 6 MINUTES
MIN 1 - :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 - :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements...
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike
(No Measure)

WOD
5 SETS FOR REPS
1:00 - Max DB Renegade Rows 35#/20#
1:00 - Max Tuck-Ups
1:00 - Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-
(Score is Reps)

Saturday 01/30/2021

WOD
IN TEAMS OF 2...
AMRAP x 25 MINUTES*
5 Deadlift (Athlete's Choice, Heavy)
10 Up-Downs
15 Tuck-Ups

*100 Meter Row after each full round
**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 50m together each round.
(Score is Rounds + Reps)