July 30, 2016

 

a) WARM UP:

8 min AMRAP for quality of:

  • 10 air squats
  • 10 beat swings
  • 10 empty bar front squats
  • 10 empty bar strict presses
  • 10 burpees
b) Partner WOD:
With a partner, complete the following work:

  • Partner 1 will perform 40 WB shots (20/14# – 11/10’) while partner 2 is completing 500m row.  Then switch!
  • Once done, partner 1 will complete 30 toes through rings, while partner 2 performs 20 front squats (155/105).  Then switch!

Once completed, rest 5 mins, then.

  • Establish a 3 rep max thruster.

 

Posted in WOD