1/30 Day #17

Warm up 

Combo Activation 

Overhead banded circles

External rotations

Band walks (Lateral & FWD/REV)

Skill
Single arm farmers walk

Partner WOD

25 minute ping pong

25m singe arm farmers walk w/90# m/120#  (L) (penalty 100m run if broken)

25m singe arm farmers walk w/90# m/120#  (R) (penalty 100m run if broken)

10 partner plank push ups

20 consecutive wall ball shots w/14# m/20# (penalty 100m run)