Oct 15, 2016

 

a) WARM UP:

  • 2 mins row, ski erg or airbike.

Between post 1 and end of gym:

  • Sprint there, do 5 burpees
  • Sprint back, do 5 leg swings per leg – front/back & side/side
  • Sprint there, do 5 air squats
  • Sprint back, do 5 supermans

Repeat the above once more

Finish with:

  • 10 empty bar squat cleans
  • 10 beat swings
b) Partner WOD

With a partner, one working at a time, share the work and complete the following for time:

  • 40 squat cleans (95/135)
  • 60 toes to bar
  • 80 box jumps (20/24)
  • 30 thrusters (95/135)
  • 10 ring muscle-ups (scale: 1:1 burpee chin over bar pullup)
  • 50 burpees to 6” target (6″ over your extended arm’s reach)
  • 100 single arm overhead walking lunges with 35/20# db
  • 200 double-unders (no scale here!)

Scale weights as per your coach.  Time cap: 30 mins

Posted in WOD