Wednesday 08.23.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warmup

Dynamic WU:
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inchworms
25′ Spiderman Stretch

Partner WOD

Working in 2:00 intervals, accumulate max reps in each AMRAP:

AMRAP 14
15 Toes to Bar
8 D-ball over shoulder 100/70
Max Burpee over D-ball
– Rest 2:00 –
AMRAP 14
12 Pullups
8 Push Jerks 135/95
Max Cal Row

ATHLETE NOTES:
There are 7 rds of each AMRAP, meaning that the partner that starts that AMRAP will get one extra round so pick which partner is stronger at those movements to get the most reps. Then 2nd Partner should start the 2nd AMRAP to get the extra rd.