Pre Work: In partners, partner
A: Holds chin above pull up bar, partnerB : Completes 3x wall walks (modify as needed). Each partner holds 3x and wall walks 3x.
WOD
800 meter run
25x burpees
20x lunges (total)
25x ring rows
400 meter run
25x burpees
20x lunges
25x ring rows
200 meter run
25x burpees
20x lunges
25x ring rows
Post Work:Scap bands. 3x :20 prone cobra holds
800 meter run
25x burpees
20x lunges (total)
25x ring rows
400 meter run
25x burpees
20x lunges
25x ring rows
200 meter run
25x burpees
20x lunges
25x ring rows
Post Work:Scap bands. 3x :20 prone cobra holds
Results: 18:01rx (1st in class)
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