June 13, 2015

A) Warm Up Row or Airdyne 2 min

1 min Lat banded distraction per side

1 min pec smash per side

1 min couch stretch per side

1 min Roll out Thoracic

Iron Scap Program
B) Team WOD

In teams of two;

Workout 1: 5 minute AMRAP (Only one working at a time)

5 Deadlifts @ 315-lb/225-lbs

15 Box Jumps 24″/20″
2 minute rest…
Workout 2: 8 minute AMRAP (One partner hangs on the bar, other partner works. Anytime you come off the bar, do 5 Burpees)

30 Squats

20 Ring Rows

10 Toes to Bar
2 minutes rest…

Workout 3: Every 30 seconds for 4 minutes, for max reps:

Partner 1: 225-lb/135-lb Squat Clean and Jerk

Partner 2: Max reps Wall Balls 30#/20#

-alternate every 30 seconds.

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