Warm up: 8 min
Spidey lunge down
Over the gate back
Lunge down
Reverse over the gate back
5 squats
10 sit ups
Skill: with partner
Deadlift:
Begin with partner using pvc pipe.
2 x 5
Bar:
5 x 5 adding weight each set
*all sets are alternating with partner.
WOD 1 - 6 min amrap
3 deadlifts
6 burpees
9 sit ups
WOD 2 - 6 min amrap
5 push ups
10 kb swings
100 m run/row
:20 rest