January 20, 2016

A) Warm Up

2 x between posts:

  • burpee broad jump there
  • 5 squats
  • jog back
  • 10 pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back

B) Strength – 15 min max.

3 x Superset:

  1. 8-10 UB strict pull ups (if you don’t have that amount, band as needed or do supine rows with the barbell on the rig)
  2. 10 strict press

Rest 2 min between sets

C) Partner WOD

3RFT:

20 alt box jumps (24/20)
20 partner wall balls (20/14)
20 partner med ball sit up
20 sec UB HS hold in unison

*Adapted from the CF Lineage Winter Massacre

Accessory work:

4×6 baby ring swings
4×3 bar hip taps 

Recommended mobility:

LAX bottom of feet
Roll Quads
Couch Stretch
Sampson Stretch
Lat stretch

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