Glycolytic
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Review Warm-up and WOD: 5 min
Warm-up Part 1
On a 3 min clock at easy pace:
5 Dubs / 5 Hollow rocks (Mod: Singles / 1 or 2 bent legged rocks)
10 Dubs / 5 Hollow rocks
15 Dubs / 5 Hollow rocks
Ascend by 5’s on dubs until 3 min is up
-1 min transition-
Warm-up Part 2
On a 3 min clock at easy pace:
5 BB deads
5 single DB (both hands on DB) strict OHP
5 DB goblet squats
5 mini kips
7 min WOD Prep
Partner up and Build to WOD wt’s and WOD movements
Partner WOD
10 Rounds for time:
3 Deadlift (315/205) (50+ 205/155)
3 Muscle-ups or 5 C2B (Mod: Banded PU or 7 Ring rows)
5 DB Hang squat cleans (2 x 50/35) (50+ 35/20)
5 DB strict OHP (2 x 50/35) (50+ 35/20)
P1 will complete full round then P2 goes
ITP: Post WOD coach’s stretch
