HOME PARTNER WOD, May 2nd

Warm-Up

20 DU, Singles, or Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Standing High Knees
10 Bear Hugs
10 Hip Circles (5 Right / 5 Left)
10 Iron Cross
10 Scorpions
10 Lateral Lunges
5 Squat Therapy (5 seconds down, 3 second hold in the bottom
5 Up Dog to Down Dog
30 Sec Child’s Pose
30 Sec Seated Straddle Stretch
30 Sec Butterfly Stretch

WOD PREP
*Athletes will take time to warm up movements for the WOD
PARTNER WOD
200502
In Teams of 2, Split Anyhow:
150 Double-Unders
50-40-30-20-10:
Power Snatch
HSPU or Push-ups

150 Double-Unders
40-30-20-10:
Overhead Squats
T2B or Sit-ups

150 Double-Unders
30-20-10
Squat Snatch
BMU or Burpees
(60 MIN TIME CAP)

WOD DETAILS
*Athletes will work in team of two to complete the WOD
*Teams can split reps as desired
Movement Variations:
*Double-Unders = Jumping Jacks
*Power Snatch w/ Barbell, DB, or KB
*OHS w/ Barbell, DB, or KB
*Squat Snatch w/ Barbell, DB, or KB
*WOD Barbell Weight, #95/65 (65% of 1RM Snatch)