Warm-up, (15 Min): Jog 3 Min. Then 2 rounds of 10 Wallball, 10 Air Squat, 10 Pull-ups or AH Swings. Dynamic Stretch. Sprints
Strength, (15 Min.): Back Squat
(5/50)2 4/60 3/70 2/80
WOD: JOINED AT THE HIP
20 Min. AMRAP w/Partner
15 Heavy Pipe Situps (We Go)
2 Rope Assents 2/1 (UgoIgo)
20 Hang Power Clean 135/95 (UgoIgo)
(Once the bar comes off the ground it cannot touch down until all 20 reps are completed.
If the bar touches the ground both partners must complete 5 simultaneous burpees before moving on.)
2 20m. Sled Pull 135/95 (UgoIgo)
Icing: Double Under Practice