201107 - “Partner’s Posterior”

Warm up:

Cardio

Dynamic Posterior/Hips

Dry Run

WOD: 6 Rounds For Time

Rx:

Athlete #1 400M Run

Athlete #2 AMRAP while partner is gone

10 Deadlifts (225/155)

20 Lunges

20 Abmat Sit-ups

Scaled:

Athlete #1 300M Run

Athlete #2 AMRAP while partner is gone

10 KB Deadlifts

20 Step-ups (12”)

20 Abmat Sit-ups

Sport:

Athlete #1 400M Run

Athlete #2 AMRAP while partner is gone

10 Deadlifts (275/185)

20 Lunges

10 GHD Sit-ups

Mobility:

Ham Pole

Pigeon

DD/Cobra