7/23 Partner WOD
UGIG :: 20 min AMRAP
20 wall balls
20 KB swings
synchro (together) ::
20 ball pass sit-ups
(20 each partner)
UGIG :: 20 min AMRAP
20 wall balls
20 KB swings
synchro (together) ::
20 ball pass sit-ups
(20 each partner)
Warm up 1 minute row 30 second handstand hold Then 3 rounds 1 wall walk 3 weighted or negative pull ups-Add weight each round 5/5 Cossack squats Strength Strict press- uild a heavy 4 Strict pull ups-1
Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over