(Competition / OlyNastics)
WOD Review: 8 min
Then group warm up all together:
SOD
3 x 10 Bottoms Up Kettlebell Press/arm (light to medium) AND 3 x 6/leg DB/KB Straight Legged Deadlifts (16 min)
Partner WOD
2 Options to choose from with 1 partner:
Option #1: Team Amanda: 9-7-5 of Muscle-ups (Bar or Ring) and Squat snatches (135/95)
Athlete 1 does the 9-7-5 of muscle-ups as Athlete 2 does 9-7-5 of squat snatches. One athlete works at a time. After the 5 reps are done by both athletes, switch exercises starting back at 9.
Option #2: Team Fran 21-15-9 Thrusters (95/65) and Pull-ups
Athlete 1 does the 21-15-9 thrusters as Athlete 2 does 21-15-9 of pull-ups. One athlete works at a time. After the 9 reps are done by both athletes, switch exercises starting back at 21.
Don’t have a partner? Pick your WOD poison and however long it takes you to complete the set of reps you’re on is your rest interval.
