MGW WOD – PARTNER SATURDAY 11.05.24 –“THE EIGHTH DWARF… STRONZOLO”
MOBILITY & WARM UP
1 set
600 mt run
10 mt Shuffle Side Walk x Side
20 Bent Knee Hollow Sit Ups
5 Pancake 3 Way Reach x each position
1 set:
10 Staggered-Stance KB Deadlift/leg
20 alternating reverse lunges
200mt Run
1 set:
10 KB good mornings
10 down ups
200 mt Run
1 set:
10 KB hang power clean/side
10 burpees
200 mt Run
SKILLS & SPECIFIC WARM UP
Power Clean
7 deadlift-shrugs
7 high hang muscle clean
7 hang power cleans
3×5 hang power cleans build in weight
1 round:
10 cal Row
5 hang power clean @workout weight
5 lateral burpees
CONDITIONING
” THE EIGHTH DWARF… STRONZOLO “
FOR TIME
5k/4k Row
E3MOM (including start)
10 Hang Power Clean #61/43
10 Syncro Lateral Burpees