Fitness
Strength
A. Front squats - 5 reps X 4 sets off feel
Wod
Partner WOD
*All reps are totals for the team- may be divided up however you want
Barbara: (2 rounds)
20 pull ups/ring rows
30 push ups
40 sit ups
50 air squats
RIGHT INTO:
Grace:
30 Clean and Jerks (135/95)(Scale as needed for weights, teams may use 2 bars, but only one partner can work at a time)
RIGHT INTO
Barbara: (1 round)
20 pull ups/ring rows
30 push ups
40 sit ups
50 air squats
Performance
Strength
A. Front squat - 5 reps X 4 sets off feel
Wod
Partner WOD
*All reps are totals for the team- may be divided up however you want
Barbara: (2 rounds)
20 pull ups
30 push ups
40 sit ups
50 air squats
RIGHT INTO:
Grace:
30 Clean and Jerks (135/95)(Scale as needed for weights, teams may use 2 bars, but only one partner can work at a time)
RIGHT INTO
Barbara: (1 round)
20 pull ups
30 push ups
40 sit ups
50 air squats
Zone
Skill
A. Goblets squats- 4 reps with 4 sec. Pause at bottom X 4 sets
Wod
Partner WOD
*All reps are totals for the team- may be divided up however you want
Barbara: (2 rounds)
20 ring rows
30 push ups
40 sit ups
50 air squats
RIGHT INTO:
20 Db manmakers
RIGHT INTO
Barbara: (1 round)
20 ring rows
30 push ups
40 sit ups
50 air squats
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