PARTNER WOD 211009 - SATURDAY

WARM UP

Coach Stretch

Shoulders

2 RDS

20 DU/SU

5 Box Step ups

5 Hanging Knee Raises

4 Cossack Squats

30s Row

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Skill / Strength

4 RFQ

2 Wall Walks + 10-15s Handstand Hold

4 Headstand toe touch

Box Stand w/ leg raise

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Partner WOD

18 AMRAP

Cal Row

Wall Ball, 20/14#

Single Dumbbell Step-over, 50/35

90 double unders

Keep adding 10 reps for the first 3 movements each round for 18 mins

ex:

10-10-10-90

20-20-20-90

30-30-30-90

First round: 10 reps of the first 3 movements

Second: round 20 reps of the first 3 movements