Dec 17, 2016

a) WARM UP:

10 min amrap of:

  • 5 kb swings – eye height
  • 5 non jumping burpees
  • 5 lunges per leg
  • 5 sit ups
  • 5 empty bar glute bridges

 

b) Partner WOD:

In teams of 2:

26 Minute AMRAP

  • Partner A rows 500m
  • Partner B does AMRAP of Deadlifts (135/95) until A gets finishes.

Switch

  • Partner A rows 500m
  • Partner B does AMRAP of Back Squats from floor until A finishes (135/95)

Switch

  • Partner A rows 500m
  • Partner B does AMRAP of Double Unders until A finishes

Switch

  • Partner A rows 500m
  • Partner B does AMRAP of Push-ups until A finishes

Switch

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Score is total reps.

Scale as per your coach.

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