WARM UP
1 ROUND
10 Groiners w/ Twist
10 Good Mornings
10 PVC Pass Thrus
10 Bootstrappers
10 Cat Cow
Into…
2 ROUNDS
8 Hang Muscle Snatch→ 8 Hang Power Snatch
8 Strict Press → 8 Push Press
8 Sumo DL → 8 High Pulls
8 Air Squats→ 8 Front Squats
“ANDI”
PARTNER WORKOUT
FOR TIME*
100 Hang Power Snatches (65/45 lbs)
100 Push Press (65/45 lbs)
100 Sumo Deadlift High Pulls (65/45lbs)
100 Front Squat (65/45lbs)
*P1 works while P2 rests or performs a static hold.
** Partners must accumulate 10 mins of a static hold prior to the end of the WOD. This can be performed by the resting partner or partners can perform at the same time.
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)