19 Sept 2014

Warm up:
Dynamics then
2 rounds: t & b each
Partner wheelbarrow
partner carry
Partner resistance run

shoulder mob - tea cups/scap pull ups and push ups/cobra to downward dog/dowels and bands

Skill Work:
4 sets max reps chin ups (strict)

Strength:
4 sets max reps deadlifts @ (80-)90% IRM
*this should end up being sets of 2 or 3, please ensure proper warm up sequence before going heavy*

WOD:
Partner up 10 min AMRAP
100 m sandbag run (any carry style) is timer
Partner does sledgehammers (each round alternate sides you swing with, it's gonna get weird)
Score is completed runs