Nov 12, 2016

a) WARM UP:

  • 2 min row, ski erg, air bike
  • 20 air squats
  • 20 ring rows
  • 20 pushups
  • 150 single unders

 

 

b) PARTNER WOD:

25 min AMRAP

@ the 15:00 minute mark both teammates run 400m

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.

Example: Round 1 – Partner 1 does “A” movements (wallball, situps, pullups, squats) and Partner 2 does “B” movements (KB Swings, jumping lunges, ring dips). Round 2, they would then switch with partner 2 starting with the wallball etc…

  • 20 Wall-ball (20/14) –-> 10’/9′ (A)
  • 20 KB Swings (53/35) (B)
  • 20 Sit-ups (A)
  • 20 Jumping Lunges (B)
  • 20 Pull-ups (A)
  • 20 Ring Dips (B)
  • 20 Squats (A)

Finisher:  everyone completes 40 hollow rocks!  <– not for time

 

Posted in WOD