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WOD - Sunday, 9/4/2016

Mobility: Shoulders/rotator cuff stuff, hips, ankles, knees, etc

WU: Partner wheel-barrow

2 x 20m each

A. Strength: Bench/KB row (superset) (12 minutes)

Bench press:

10-10-10-10-10 --> Increasing weight each time - getting AHAP - no failed reps

KB row:

10-10-10-10-10 AHAP

B. Conditioning:

For time, with a partner:

50 Box Jumps 24/20 (split anyway you please - but equally)
60 Synchronized walking Lunges w plate overhead (45/35, 30 each leg)
70 Synchronized situps (High five at top)
80 Swings (70/53) (split anyway you please - but equally)
90 Burpees (split anyway you please - but equally)

Time Cap: 25 minutes

That special moment right before you start a partner WOD.

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