Bruce and Bill….Bonding!!!
WARM-UP:
Basic Barbell Warm-up
2 Rounds of 10 Each
Deadlift, Hang Clean, S2OH, Back Squat, Good Morning
Dynamic Stretch
STRENGTH:
Bear Complex
2 Reps EMOM for 8 Min.
Build to AHAP
WOD: SIT KAREN
For Time:
W/Partner
15 Rounds
Partner 1 – 10 Wallball 20/14, Partner 2 – Wall-sit
Partner 1 – Wall-sit, Partner 2 – 10 Wallball
Wall-sit criteria: Back flat against wall, Thighs parallel to the floor, Knees at 90 degrees, Hands and arms cannot tough the legs.
Wallball reps can only be earned when the Wall-sit criteria is being met by your partner.
ICING:
Muscle-up Progressions
KOT – Reverse Nordic 20 reps.