wod-saturday
WARM UP
2 ROUNDS
200 M Run
10 banded walk (band at ankles) left
10 banded walk (band at ankles) right
10 prisoner squats
10 alt samson stretch
10 plank shoulder taps
10 scap push ups
10 step bear crawl
45 MIN AMRAP WITH A PARTNER
**SOLO cut the reps in half and rest for 1 MIN after each run
YOU GO / I GO
20 Manmakers (shoulder tap or dumbbell) (alt each rep)
RUN 400 M TOGETHER
20 Bear Complex barbell, dumbbells or kettelbell (Power clean, Front Squat, Push Press, Back Squat, Push Press) (alt each rep)
RUN 400 M TOGETHER
40 V ups (alt every 10)
40 Plank Tucks
40 Superman
RUN 400 M TOGETHER
100 DU / 200 Weighted Jump Ropes (alt every 20)
40 Hollow Rock
RUN 400 M TOGETHER