Sept 3, 2016

a) WARM UP:

Junkyard Dog (https://www.youtube.com/watch?v=2fsvvv3oJBg)

3 rounds for quality:

  • 10 mountain climbers
  • 10 empty bar glute bridge ups
  • 10 beat swings

 

b) PARTNER WOD SATURDAY!

8 min AMRAP stations:

  • A1: 10 air squats
  • A2: 5 pushups
  • A3: 5 pullups
  • B1: 5 Wall balls (20/14 –> 11’/10′)
  • B2: 10 KB Swings (53/35)
  • B3: :20s handstand hold
  • C1: 5 box step overs with db (35/20)
  • C2: 10 deadlifts (185/125)
  • C3: 5 burpees

 

** 2 min rest between AMRAPs

*** all partners do the all the work – either at the same time, or not.  You cannot move on to the next movement until your partner has finished it.

 

 

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