MGW WOD – SATURDAY PARTNER WOD 15.10.22 “ BARBELL & Co.”
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“BARBELL & Co.”
For time in a 45 min Time Cap (with a Partner):
4k Bike Erg
75 Box Jump Over
2k Row
60 Front Squats #50%BW
2k Row
45 Pull Ups
1k Ski Erg
30 Front Rack Lunges #50%BW
800 mt Weighted Run Together #25
