Warm-up
1000m Partner row; switch every 250m
Resting partner holds plank
Then, 2 rounds:
50m waiters carry with medium/heavy KB
10 burpee broad jumps
5 strict pull ups/ ring rows
Mobility
Lax ball torture – 2:00
Shoulder stretches w/coach
WOD
Partner WOD; with a running clock
“Cold Feet”
From 0-8:00; alternate rounds (sprint through)
10 T2B
10 G2OH (45/30#)(35/20#)
10 cals on a rower
Rest 2:00
Push Jerk – Find a 3RM, from the ground. (8 min)
From 10:00 to 18:00
Then AFAP (50’s are split, clean and jerks are each)
50 pull-ups
15 clean and jerks (135/95#)(115/75#)
50 box jumps
15 clean and jerks (135/95#)(115/75#)
50 burpees
15 clean and jerks (135/95#)(115/75#)
Cool down
Partner shoulder stretches or banded work for recovery
