6.9.16 “FIT THURSDAY/RANCH PRACTICE”

1. WARM UP:
Teams of 2
One partner starts with Burpees and the other starts with rowing. Once both partners are done they can switch.

Row 100
5 Burpees
Row 200
10 Burpees
Row 300
15 Burpees
Row 400
20 Burpees
Row 500
25 Burpees

2. CORE:
2 Rounds
Kettlebell Plank Touch Relay

Break class into two teams. One on each side of Kettlebell.

3. WOD 1:
GOAT WOD
EMOM 10
Pick one movement to practice every minute on the minute. Gymnastics or Double unders but no barbells.
-Example 3 Butterfly Pullups every minute or 1 negative handstand push-up.

4. WOD 2:
Strongman
“Ranch Practice”
Teams of 2
2 Rounds
20 Stone to Shoulder
20 Stone Squats
100 ft Bear Crawl – together(length of gym and back)

RX (115,65)
Scaled (65,35)

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