Oct 8, 2016

 

a) WARM UP:

Coach led warm up or:

3 rounds not for time:

  • 50 single unders
  • 10 dowel pull thrus
  • 10 dowel overhead squat
  • :30s wall stretch
  • :30s wall sit
  • :30s front plank
b) Partner WOD with 2 people!

**All work to be done with one partner holding a medball (20/14).  Any time the ball hits the floor, partners incur a 10 wall ball penalty – to be done at the moment the ball hits the floor.  Split the work as evenly as possible.

40 min AMRAP:

  • 40 double unders
  • 30 lunges with plate held with locked arms overhead (45/25)
  • 30 cal row
  • 20 squats – both working
  • 20 partner situps with ball – pass it to one another
  • 10 wall balls (use the ball you are carrying –> 10’/9’ – do not drop it.  Partner not working, rests)
  • 10 burpees
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