2022-01-29 WoD

WARM
400m run
std warmup
2 rounds
{
400m run
10 banded GoodMornings
10 Air Squats
10 banded OHPress
2 pullups
}

MAIN

A. Partner workout. 22min AMRAP. divide work as desired with one partner working, one resting except where noted. At 4 min, 10 min, 14 min, stop and do supplemental items below
{
80 Goblet Squat (40 each, 25+15) 53#
60 DB OA CJ 50# (3x5/side, each)
40 pushup (2x10 each)
20 chinup (2x5 each)
}
supplementals:
4 min: 50 burpees (25 each, 15+10)
8 min: 50 cal row (25 each)
12 min: 2 block run

Made it through 2 full rounds, plus 15 goblet squats (I did 5 of those)