FRI 6/21/24 WOD

Warm Up - :30 single-unders - 20 alternating plank shoulder taps - 5 single-arm shoulder presses/arm - :30 single-single-double - :20 side plank hold/side - 5 dumbbell shoulder presses – Hold the top of each rep for :03. - :30 double-unders - :20 hollow hold - 10 dumbbell shoulder presses – Cycle reps quickly – Push press:  3 dip holds – 3 dip drives – 3 push presses – 10 push presses - 5 dumbbell push presses – Use workout weight – Farmers carry:  50m farmers carry (each partner carries 50m) – Mini round:  40 double-unders
18 sit-ups - 40 double-unders - 18 dumbbell push presses - 40 double-unders - 100-meter farmers carry – Split the work with one partner working at a time.

Partner WOD
160 double-unders L2-100 DUs L1-100 singles
160 AbMat sit-ups L2-100 reps L1-80 reps
160 double-unders L2-100 DUs L1-100 singles
160 DB push presses L3-50/35# L2-40/25# L1-30/15#
160 double-unders L2-100 DUs L1-100 singles
400-m DB farmers carry L3-50/35# L2-400m @ 40/25# L1-200m @ 30/15#
– Split the work as desired.
– Use two dumbbells.

For Time

Post WOD - 1:00 foam roll calves - 1:00 cobra stretch