WOD 07/02/16

8 Minutes Partner Hip/Partner Shoulder Mobility (Click links for details)

A1- WU- NFT- 20 Each
Walking Lunges
10 Each Banded DeadBugs
5 Inchworm Forward/Back
1 Minute Max Reps Banded Good Morning
A2- 2 Rounds of: 200M Run @50-70% RPE; 1 Minute Rest Between Rounds

B- 6 Rounds of: 100M Sprint; 2:20 Rest @95% Very Hard Pace

Notes: Use first two rounds to build up to 95%, last 4 rounds should be @ a Very Hard pace.

C- Event 2- The Throw Down (Practice!!) Powered By Park Slope Day Camp
Partner EMOM- For 21 Minutes:
Minute 1- 45 Seconds Max Reps Synchronized Box Jump Over (24/20″)
Minute 2- 45 Seconds Max Reps Synchronized Burpees
Minute 3- 45 Seconds Max Reps Synchronized USA K.B. Swing (24/16Kg)

Notes: In Teams of 2/Synchronized Box Jump Overs- The repetition starts with Both athletes standing on the same side of their box; the Team must jump with two feet at the same time; they must land on the Box at the same time; the team must jump over the box and land on the other side at the same time.  Repetitions that are staggered will not count/ Synchronized Burpees- The repetition starts with both athletes in the standing position, side by side facing the same direction. Both athletes will drop the to the ground ensuring that their chests touches the ground at the same time. They both push up into a plank position at the same time and both come up off the floor and jump and clap their hands over head at the same time for the rep to count. Repetitions that are staggered will not count/ Synchronized USA Kettlebell Swings- Do not drop the Kettlebell's!!/The standard for the KBS is for the team to have the KB in between their legs at the bottom at the same time and over head at the same time. At the top of the repetition the bottom of the kettlebell must face the ceiling and the head should be pushed through the arms. Repetitions that are staggered will not count/ If you are Competing in The Scaled Division: Sub Box Jump Over with Synchronized OH Walking Lunges