Borrowed this little gem from CrossFit Noth Van. Looks like fun!
Prep
3 rounds
250m while partner hold plank
Coach's choice dynamic
Strength
Muscle up progressions;
False grip pull ups
Beat swings
Low transitions
Ring dips
Conditioning
"Hockey Night in Canada"
Partner WOD
20 min AMRAP
30 seconds max Wall Balls 14/20
30 seconds max Burpees
* Alternate rounds with partner
*Partner must sit down while other partner works
Recovery
Seated DB ext rotation 4x per side
Double bully stretch
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