10.30.2019 WOD

A. Mobility

B. Coach led dynamic mobility and warm-up

C. WOD

3 Piece today… Partners of 2 (only 1 works at a time)

(0-15min.)
42-30-18-10
Double KB or DB Deadlifts (53/35 or 50/35)
Burpees
HSPUs

(15-23min.)
Pick one:
1.) 1mile run (in 200m intervals)
2.) 2000m Row

(23-36min.)
4 Rounds:
50 Double unders
40 One arm Alt V-ups
30 Wall Balls (20/14)

The goal today is to hit each section HARD with your partner! Earn that rest and let’s make it feel like 3 separate pieces. Not 1 long AMRAP.

(Each section has a time cap so you gotta move regardless 😉