Saturday 4 Nov 2017

0830 Foundations!
1030 WOD!

Warmup
400m run
10 jumping squats
30s plank
30s bridge plank
30s shoulder taps in push-up position
30s bridge plank
10 PVC PT/ATW
Samson stretch

WOD
Partner WOD
Buy in: Partner A does 200m OH plate carry 45/25#
Then, switching every 30s accomplish:
100 KBS 53/35#
80 Air squats
60 G2OH with plate 45/25#
40 Burpee2plate
20 Shuttle runs
40 Burpee2plate
60 G2OH with plate 45/25#
80 Air squats
100 KBS 53/35#
Cash out: Partner B does 200m OH plate carry 45/25#