Training WOD:
A)
Gymnastic 15min EMOM (5 sets)
1) 5 deck squats (click for demo)
2) 5m HS walk or round the world on a box or 10 x shoulder taps
3) Either 3 – 5 strict pull up or 1 – 2 legless rope climb (try in straddle on L sit position from the floor)
B)
Partner WOD
Partner 1 – 1:30 min max cal row, while Partner 2 holds double KB 24/16 front rack hold
rest 15 sec and swap
6 rounds (each partner will row 3 times)
10min 15sec total
A bit of a deload before Fridays Open repeat WOD, a chance to focus on skill building movements.
