WODconnect

WOD, warm up Workout

PARTNER WARM UP: 15'min
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

Then....
12’min Skills & specific

Hang squat clean
Pull-ups/Butterfly or Kipping