Thursday, September 15, 2016

Partner Friday

Group warm up
15 mins of mobility
Barbell Quad roll out
barbell calf roll out
barbell trap roll out

Then 2 rounds of 
200 meter row (Stiff legged)
10 ground to bar touches (with a jump)
3 burpees

Partner Metcon
"Rowing Kelly"
5 rounds for time
400 meter row (200 each athlete)
30 Alternating Box jumps 24/20
30 Partner Wall Balls 20/14

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