Wednesday April 16 "Partner Painstorm"

Warm Up

Dynamic Warm-ups

Skill

Movement Demo

5 sets of 4 TGU (each side)

*increase in weight each set

Metcon

For Time:

800 m Run

21-15-9

Power Cleans (135/95)

Ring Dips

800 m Run

21-15-9

Deadlifts (225/155)

HSPU

800 m Run

21-15-9

Bench Press (Avg BW)

OHS (95/65)

800 m Run

*1 partner works; break up reps anyway

*runs may only be broken up in 400 meter segments