10.13.25 THE CROSS UP

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Guest programmer this week.  We will test Tru Challenge Partner WODs on Wed and Friday.

WARM UP

1000m row
1/2 TABATA
Jump squats
Push ups
Jump rope
Tuck-jumps
Dynamic Stretch

STRENGTH
Front Squat for Load
Warm up set
1 set of 5 reps
1 set of 4 reps
2 sets of 2 reps
2 sets of 2 reps
All sets at a working load 70% + after the warm up

WOD
THE CROSS UP
For Time (15min cap)

10 Wall Walks
10 DB Shoulder to Overhead (Double DB 50/35)
20 crossovers
30 Toes to Bar
20 Crossovers
10 DB Shoulder to Overhead
20 Crossovers
30 Toes to Bar
20 Crossovers
10 DB Shoulder to Overhead

ICING
50 reps wide grip strict-pullups
Tib Raises