080517

Warm Up:

  • Row 500m
  • Squat Series
  • Ninja Kicks
  • Walking Quad Stretch
  • Burpee Broad Jumps
  • Shoulder Mobility
  • Goodmornings x 10
  • Ring Rows x 10
  • Ring Dips x 10
  • One arm db thruster (light) x 5 each
  • V-Ups x 15

Partner WOD:

“Devil of Ramadi V2”

4 Rounds

  • 8 Man Makers (50/35)/Partner Plank
  • 20 Deadlifts (275/205)?Partner Wall Sit
  • 24 One-Arm DB Thrusters (50/35)/Partner Scissor Kicks

Cash Out: 500 Double Unders/Partner Rows

**Break up reps however you want, second partner must be holding for reps to count 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com