December 18, 2018

December 18, 2018

dynamic : 

1:15 minute stations / 15 sec transitions : 

a) roll quads w/ pvc 

b) easy-moderate bike 

c) hip opening on rig 

d) lunges 

e) seated hamstring stretch 

f) air squats x 20 

notes :

- on hip opening and hamstring stretch, 30 secs on, 15 off,  30 seconds on. 

Back Squat - 7 min wu + 4 sets, every 2:30 perform 2 reps. 

- all sets at 80-90%

partner wod
6 rounds
1 minute on/1 minute off of max burpee pullups

notes :
- level 2 - burpee + jumping pullup
- partner 1 does a minute of burpee pullups. at minute 2 partner 2 does a minute of burpee pullups accumulating as max reps as possible.

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