WOD16022020

Warm up :
30 single under
6 jump lunges
30s Deadhang Hold
X 2 Rounds
Strength :
A. Alternate for 4 Rounds , Go Every 2:30
8 Walking Lunges Farmers Carry style ( pause 3s in lunges position
3 seated high Box jump
B. Single leg hip thrust ( bodyweight )
3 sets , 15/side
Conditioning:
Team Of Two
Amrap 32-minutes
32 DUs /
8 Box jump over
4 Chest To bar pull up
NOTE:
I go You go style
switch your partner After Full 2 Rounds
Add on 1 rep C2B pull up After complete 4 Rounds
Scaled C2B pull up ➡️ pull up or jump pull up ( stay on 4 Reps C2B for the full workout)
Extra work ( Optional )
Endurance : This long piece workout to help recovery , go @ 60% effort
2500M Row
1000M Run
2500M Row
Accessories:
A. Banded Seated Hip Abduction
3 sets , 15 to 20 reps
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