Wednesday 10/30

Warm up 

A- Mash- Feet & quads  

B-Warm Up

Combo Activation #4

3x

5 OHS with band 5 second pause

10m OH duck walk with band

5 straddle lateral lunges + walkout + push up

10m walking pigeon 

Single leg deadlift 5R/5L

15 hitch hikers

10m Sampson stretch + lizard + rotation

Skill 

Movement standards

Partner WOD

20 minute Tag

200m tandem SB carry w/50# m/75#

15m SB lunges w/50# m/75#

7 SB cleans w/50# m/75#

7 SB shoulder to OH w/50# m/75#