Thursday 12-5-19


Warm up 2- 3x

200 m run

25’ Spider-Man push-up

25’ Walking lunge

10 hallow rocks

15 sec arch hold

EMOM for 16 MIN (8 rounds)



Warm up

5 bar taps

5 K2E

3 reps Goodmorning w/ empty barbell

4-5 sets to build up to 50% of your 1 Rep max

Alternating minutes

Even min:

3 Sumo Deadlifts STARTING AT 60 % build every round.

Odd min:

Max unbroken set T2B

WOD for time

In teams of two, alternate tasks to complete 5 sets each of:

8 OH Walking Lunges 95/65

10 Chest-to-Bar Pull-Ups

300 Meter Run

Partner A will perform 8 OH walking lunges, Partner B performs 10 pull-ups, Partner A runs 300 meters, Partner B then performs OH Lunges and so on…

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