MGW WOD – SATURDAY PARTNER WOD 14.10.23 “DOUBLE YOU”
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
2 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
MOBILITY & SKILLS
Clean Warm Up – Push Jerk
CONDITIONING
“DOUBLE YOU”
AMRAP (with a Partner) in 35 minutes Cap Time
Buy in 800 meter Weighted Run Together #20/10 Then:
2 Rounds Of:
28 Pull Ups
60 Double Unders Together
28 Clusters #52/35
60 Double Unders Together
28 GHD Sit Ups
60 Double Unders Together
28 Facing The Bar Burpees
60 Double Unders Together
In Remaning Time
Max Cal Row
SCORE IS MAX CALORIES
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