Nov 19, 2016

a) WARM UP:

10 min AMRAP

  • 5 jumping pull ups or ring rows
  • 10 squats
  • 15 jumping jacks
  • 5 empty bar thrusters
  • 10 empty bar push presses
  • 15 mountain climbers

 

b) PARTNER WOD:

Find a friend and do the following:

4 min AMRAP:

  • 21 Thrusters (95/65)
  • 21 Pull ups

Rest 4:00

4 min AMRAP:

  • 21 Deadlifts (225/135)
  • 21 HSPU

Rest 4:00

4 min AMRAP:

  • Clean & Jerks (135/95)

Rest 4:00

  • 4:00 row for max m

 

**Split the work as needed. Scale as per your coach.

 

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