Feb 8, 2018

Friday 2018.2.9

Warmup

Row 500m/Run 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10 -12 Walking lunges with Samson stretch
8-10 Push ups
Then, as a group:
3-5 mins practice/progression to load for Walking Overhead Lunge

WOD

Partner WOD

9 minute AMRAP
20’ Walking Overhead Lunges, 75/55lb bar, 10 feet out, 10 back (one square of matting = 2’)
10 Wallball shots, 20/14lb ball, 10’ target

How to do it: Partner A and B begin at the same time, where one does walking lunges and the other wall ball shots. You may rest for as long as it takes for your partner to complete their exercise if you finish first. When both are complete, swap roles.  When both have completed both exercises that is one round.

Scaling: 
Lunges: Use a lighter weight, hold in a front rack instead of overhead, or lunge without weight if you have shoulder issues.
Wallball: Use a lighter ball, or do med ball cleans or air squats if you are a beginner or have shoulder/wrist issues.

Post rounds completed to Comments.

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