April 2, 2016

 

a) WARM UP:

Do everything down the length of the gym

  • run there and back
  • high kicks one way
  • quad pulls back
  • bear crawl there
  • run back
  • side shuffle there and back
  • 10 burpees
  • 10 air squats

Then, one attempt at max handstand hold on wall

b) METCON – partner wod:

In teams of 2, complete:

  • 50 cal row each
  • 50 t2b (5 reps max)
  • 50 box jumps (see saw)
  • 50 ring dips (5 reps max)
  • 50 kbs (5 reps max)
  • 50 DU each (10 each max)
  • Finish with 400m run – run together

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