Friday: Partner WOD

Here at Vic City we do lots of partner WODs, and today we have an awesome one to finish the week up going into our first Open week of 2020.

This is a great little triplet to get us moving hard and fast and make sure to keep cheering on not only your teammate but your classmates as well.

Happy hopping and make sure you are recovering well going into week 1 of the 2020 Open.

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TRAINING FRIDAY

WARMUP

3 rounds

10 light Db Snatch

25ft Broad Jumps (controlled landing, slowly build up in effort)

10 Hanging knee raise

Warmup up Deadlifts

WOD

"Du-Op the 2-Hop"

15 minute AMRAP with a partner in relay format:

RX

6 deadlifts (155/225)

8 barhop burpees

10 pullups

FG 2 125/185

FG1 95/135, banded pullups or jumping pullups

CP1 butterfly pullups, DL 175/255

CP2 butterfly pullups, DL 195/275

CASHOUT

10min EMOM

pistol squats 2-5 reps per leg (scale as needed)