01-25-2019 "Helen meets Grace"

Partner WOD and Open Gym Friday.. This means during any class times you can do any WOD or strength you need.

Strength/Skill:
Wendler week 1
Overhead Squat
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Partner WOD:
Teams of 2:
- One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
For time:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
30 Clean & Jerks, 135/95 lbs

Annie Malone