WOD 07/09/16

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

A1- NFT- 20 Each
Banded ClamShell/DeadBug/Glute Bridge/Pull Apart
A2- 2 RNFT of:
15 Cal Air Bike
15 WallFacing Prisoner Squat
10 HRPU
10 BallSlam (20/15#)

B- 6 Rounds of:
Air Bike 10 Seconds Sprint @95% Very Hard Pace;
1:10 Seconds Rest Between Rounds

C- Event 2- The Throw Down (Practice!!) Powered By Park Slope Day Camp
20 Minute Partner AMRAP of:
15 Synchronized Box Jump Over (24/20″)
15 Synchronized Burpee
15 Synchronized T2B

Notes: In Teams of 2/Both partners working at the same time/Work on timing/Practice with your ThrowDown partner if possible/Keep pacing @ 80-90% challenging but sustainable aerobic pace/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 T2B- These will not be in the Throwdown; however this is an excellent opportunity to work on timing and communication/The repetition will start with both athletes hanging from the bar with hips in full extension, the athletes will flex their hips so that both of their feet touch the bar inside of their hands at the same exact time/Repetitions that are staggered will not count (Scale with synchro hanging knee raises)/***-->If you are Competing in The Scaled Division: Sub Box Jump Over with Synchronized OH Walking Lunges and Sub T2B with Synchronized Ab Mat Sit Ups!