WOD 09/25/14

Pre-WOD (Skills/Strength):
5-5-5-5+
Front Squat
Weighted Push-up

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– On the Push-ups back must remain flat. No lifting shoulder before hips. Everything rises at same time.
– Rest roughly 2mins per set.

WOD: Partner Work

Round 1 – 5mins
Partner A BB Press
Partner B Hollow Rock Hold
One partner always in hold position. Switch as needed.

Rest 2mins

Round 2 – 5mins
Partner A KB Swings
Partner B ArchRock Hold
One partner always in hold position. Switch as needed.

Post-WOD (Challenge/Cool-down):
Stretching

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