July 2, 2016

a) WARM UP:

Row for 2 mins, then do:

  • 20 air squats
  • 10 glutes bridge ups (no bar)
  • 10 beat swings
  • 10 jumping squats
  • 20 empty barbell glute bridge ups

 

b) BUDDY WOD!!

Between you and a friend, do:

2 rounds thru the following movements:

3 min AMRAPs of each of the following (rest 1 min while you switch to the next) –

  • Wall Balls (20/14 – 10′)
  • KB Swings (53/35) – American style (scale: Russian style)
  • Thrusters (95/65)
  • Burpees

At the 32 min mark, 5 min AMRAP of 100m buddy sled drives (50m each).  ** Your buddy climbs onto the sled and you push them to the blue garbage bin.  You then switch.  Repeat for 5 mins.

Score is total reps of each movement + length of sled drive.

 

Posted in WOD