03/26/17 - Partner Sunday
Today's Blog
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
WOD: Metcon (AMRAP - Rounds and Reps)
Teams of 2 w/ work 50/50

13 Min AMRAP
BUY IN 300m row each
20 Squat Thrust [Burpees]
30 Box Jumps [24/20]
40 Tuck Ups

REST 5 Min

12 Min AMRAP
BUY IN 300m row each
30 KBS [53/35]
30 Wall Balls [20/14]
60 Russian Twist w/ Med Ball [20/14]