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Today’s WOD

Friday

Warm-up

PARTNER GENERAL WARM-UP
IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)
While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges

Into…

2 SETS
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up

6min EMOM

1 - 5/5 SA DB Snatch
2 - 10 DB Goblet SQ
3 - 5 Up-Down + Pull Up

Workout

Metcon (Weight)

EMOM x 15 MINUTES
MIN 1 - 10 Single DB Snatch (AHAP)*
MIN 2 - 20 DB Goblet Squat (AHAP)
MIN 3 - Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Scale is Up-Down + Pull Up or Jumping Pull Up
*Alternate arms each rep for a total of 10 reps.

(Score is Load)

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Today’s WOD