warmup:
dynamic
bubctp and getups
200m run
snatch and getups
WOD 1:
10 power swings with band
20 air squats
12/16
WOD 2:
partner wod
10-7-3
burpees
box jumps
games style pushups
one person works
while the other holds dual bells
in the : rack, down squat, suitcase and overhead
16's/24's
1: 3.20, rx
ReplyDelete2: 7.16, with woody, rx