Nov 26, 2016

a) WARM UP:

3 Steady Rounds:

  • :30 Squat Hold
  • 5 pushups with 5 sec hold at bottom
  • 5 jumping pullups

 

b) WOD: TEAM FGB Kinda

Find a partner and complete the following.  

Partner 1 does 1 min of work while partner 2 rests, counts your reps and judges your range of motion to Open standards.  Once the minute is over; you switch. 

4 rounds of:

A) WALL BALLS (20/14# → 10’/9’) (2 min)

B) PUSH PRESSES (95/65) (2 min)

C) BURPEES (2 min)

D) RING ROWS (2 min)

E) REST (1 min)

Repeat for 4 total rounds.

 

Posted in WOD