WARM UP

2 rounds of
100m run
5 hs kick ups
5 hollow rocks
10 kbs

CLANG & BANG 

PARTNER WOD
amrap 9'
Partner 1: 200m farmer DB carry (50/35)
Partner 2: 50 double unders 25 ab mat sit ups
Rest 3'
amrap 9'
Partner 1: 200m farmer DB carry (50/35)
Partner 2: 20 KB Snatches (53/35) 25 sit ups
* Partners will switch after every farmer carry, score is total reps
**No leaving dumbbells at the bottom of the stairs. 

MOBILITY 

Tennis ball or lacrosse ball foot smash

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Posted
AuthorBen Magnone