Saturday 10/5/2013 WOD
Warm up
1 min Partner Med ball Squat Squat and Toss (not a typo)
1 min Partner toss and burpee
1 min Partner sit ups w med ball
1 Min Partner seated around the back pass w med ball
Dynamic Stretches
Strength/Skill
“Bring Sally up, Bring Sally down”
Training (Met-con)
Partner workout
In teams of two
Complete the following for time
21-15-9
Team Pull ups
1 partner completes a round
The other partner does burpee box jumps
Then
15-12-9
Team HSPU’s
1 partner does a round
The other partner holds a bar at the hip (135/95)
Scaled Level 1 (Fitness)
-Banded pull ups NO GREEN BAND
– Ring Rows
Scale HSPU’s
Off Box
Pike off Box
2013 10 04