12-18-2020

Warm-up

400m MB Partner Run

MB Toss

2x 10 reps each

Overhead

Chest Pass

Lateral Left

Lateral Right

Squat Toss Over Bar

Reverse Overhead

Mobility

PVC

1 min Assisted Thoracic Stretch

1 min Oly Wall Squat

WOD

20 min AMRAP

Ascending Ladder w/ Partner

Partner 1 – 2 Wall Balls (20/14)

2 Synchronized Burpees

Partner 2 – 2 Wall Balls

2 Synchronized Burpees

Partner 1 – 4 Wall Balls

4 Synchronized Burpees

Partner 2 – 4 Wall Balls

4 Synchronized Burpees

6,6,6,6

8,8,8,8

…..

*Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees (together).  Partner 2 does 2 wall balls, then both partners to 2 synchro burpees.  Partner 1 does 4 wall balls, then both partners do 4 synchro burpees, then partner 2 does 4 wall balls, then both partners do synchro burpees, etc.  Continue adding 2 reps per round until time is up.

Cooldown

2 min (es) Banded Super Frog