WOD 01/04/16

8 Minutes of Hip/Back Mobility (Click links for details)

A- WU- 3 Rounds of:
45 Seconds Max Calorie Row (Danper 8/5); 1 Minute Rest

B- Pause Squat- 6/6/6/6@60% of 12/17/15 (Tempo:2/2/X/1); 90 Seconds Rest Between Sets

C- Partner WOD = 2 RFT of:
20 T2B
20 Ground To OH (135/95 or HBD)
40 K2E
40 Front Squat

Notes: WB>B= load on the bar must exceed the weight of the bar/Partition as needed/Scale as needed just take note in your journal/Score= total time to complete 2 rounds