Warmup
Run 400 m
Partner up:
For 3 minutes – one partner does 10 cleans with a med ball while the other does mountain climbers, switch places
Finish with 3 rounds 10 each: dislocates, overhead squats with PVC, hip swings, hip kicks
Strength
Back squats (low) 5×5
WOD – (As chosen from the hopper*)
AMRAP – 15 minutes:
15 Supine pullups – (using rings)
7 Overhead w/ weight (any method, your preference) 135/95
15 Back extensions on GHD
Then: Partner up. One partner performs 8 cleans with 20k bar, while the other performs burpees, then switch. Keep it up for 5 minutes. Keep count of total burpees for team score.
Finisher
That last part should have done the trick… Time to stretch
*To simulate the concept of performing reasonably well at whatever task is thrown at you, we created a “hopper.” Our hopper is a box of ping pong balls with all the movements we could think of written on them. We selected three at random to make the main WOD today. Fun in a box 🙂
