FRI 11/29/24 Partner WOD - 8:30am Class ONLY!!!

Warm Up - 200-meter jog, slow - 5 elbow-to-insteps/side - 20 alternating shoo the turtles - 200-meter run, faster - 20 mountain climbers - 5 burpees - 20 jumping jacks - 10 air squats – 10 kb sumo deadlifts – 10 kb sumo deadlift + shrugs – 10 kb sumo deadlift high pull - 50-meter single-kettlebell carry – Each partner performs 50 meters - 10 kettlebell sumo deadlift high pulls - 50-meter single-kettlebell carry – Partners take turns performing 10 sumo deadlift high pulls and a 50-meter carry –

WOD

AMRAP 20 with a partner:
400-m run L2-300m L1-200m
50 KB sumo deadlift high pulls L3-70/55# L2-55/35# L1-35/15#
400-m single-KB carry L2-300m L1-200m
– Partners run together and break up the other two movements as needed

Rounds + Reps

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot