Wednesday 1/8/19

Warm up: 8 min AMRAP
Partner up, switch when partner B completes sequence
A) Row
B) Grab a slam ball
-12 Slam ball squats
-9 Slam ball good mornings
-6 Slam ball OH slams
-3 x 3 way lunge (no weight)

Strength: Warm up to WOD weight

WOD: Partner WOD, only one partner works at a time, 40 min soft cap
10 Front rack lunges ea (135/95)
1,000m row (split as desired)
20 Front Squats ea (135/95)
2,000m row (split as desired)
30 Back Squats ea (135/95)
3,000m row (split as desired)

Accessory: 3 x 30 sec ea
Frog stretch

Notes: Barbell movements are per person, row meters are shared. May
split reps and meters as desired. May scale weight up or down, but may
not scale up unless sets are unbroken. Partners may spot each other
for back squat, but MUST communicate plan prior to WOD (do not drop
bar if spotted).