WOD 5/4/13
5 Minutes of Hip/Shoulder/Wrist/Ankle Mobility
A- WU- 1 Minute each Light Row + Partner 2K Relay (500M each X2)
B- Partner WOD 1- In Teams Of 2: 3 RFT of: 20 Shoulder To Over Head each (95/65)/200M Partner Carry (100M each)/30 Push Ups each/40 Situps Each
Notes: Only 1 partner works at a time/Score = total time to complete all 3 rounds
C- Partner WOD 2- In Teams of 2 with both partners working at the same time: 9 Minute AMRAP of: Ascending Ladder starting with 1 each- Front Squat (155/115)/1 Wall Walk (ex; 1 each/2 each/3 each etc.. continue in this fashion for 9 minutes/Partners will swap movements: ex partner a front squat/while partner b wall walk and switch)
Nice work 10am! Worked with Lance
A- WU- 1 Minute each Light Row + Partner 2K Relay (500M each X2): 7:12
B- Partner WOD 1- In Teams Of 2: 3 RFT of: 20 Shoulder To Over Head each (95/65)/200M Partner Carry (100M each)/30 Push Ups each/40 Situps Each: 2 Rounds + 15 Shoulder to OH in 25 mins
C- Partner WOD 2- In Teams of 2 with both partners working at the same time: 5 Minute AMRAP of: Ascending Ladder starting with 1 each- Front Squat (95)/1 Wall Walk: 4 Rds + 5 Front Squat/3Wall Walk
awww I miss Rory & Mostafa 🙁