Every Saturday is BRING A FRIEND Day!
WARM UP
3 RDS
8 Alternating Supermans
8 Sumo Stance Good Mornings
8 Yoga Push Ups
8 Alt. Bird Dogs
100m Run
Skill / Strength
3 Sets
8 Cobra Back Extension
16 Alt. Goblet Cossack Squat
Partner WOD
16 AMRAP
400m Partner Run
10 HSPU
10 Deadlift, 135/95#
10 T2B
Partners alternate movements
Score is total # of rds and reps
Scale:
RUN: 24/18 Cal Bike or 500m/500m Row
HSPU: Push Ups or Box Push Ups
Deadlifts: Scale the weight to perform movement unbroken or no more than 2 sets
T2B: Knees to Chest,
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