Gotta love doing pull-ups on the MONSTER.
WARM-UP:
2 rounds of 25 Cal Row, 15 Slamball, 15 Sit-ups
Dynamic Stretch
STRENGTH:
Halting Clean Deadlift
% of your 1RM Clean Weight
6/70 5/75. 4/80 3/85 2/90
WOD: THE BUDDIE
20 Min AMRAP
W/partner
10 Syncronized Lateral Bar Burpee
(Both Partners must be on the ground at the same time.)
10 Box Jump Over (UGOIGO)
(Partners alternate each rep over the box.)
10 Partner Deadlift 225/175
(Both partners take hold of the bar at the same time.)
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang 90 sec.