Warm-up
2 or 3 rounds
10/8 cals on the rower
10 banded pull-throughs
10 sit-ups
Mobility
Posterior chain prep for strength
Strength
Deadlift – 5×4; adding weight to 1/12
On January 12th, we did a 5×5 at 75% of our 1RM. Today, we are cutting 1 rep out of each set, so theoretically we should be able to add weight. Look back and figure out what that means to you and get after it
WOD
“Moon Lit”
18 min AMRAP
100’ OH walking lunges (45/25#)(35/15#)
25 T2B
200 DU’s
50’ sandbag carry, each (150/100#)
Intended stimulus – like every partner WOD, the point is to push the pace knowing you have a chance to rest when you tag out. You are going to get through a bunch of rounds today, so be ready to break it up evenly over the entire 18 minutes. When you get to the carry, you must accomplish 50’ each.
