Dec 31, 2016

a) WARM UP:

10 min amrap of:

  • 5 banded good mornings
  • 5 non jumping burpees
  • 5 lunges per leg
  • 5 sit ups
  • 5 beat swings

 

b) Partner wod – HAPPY NEW YEAR!!

In teams of 2 – one person working at a time.

35 Minute time cap.

For time:

  • 1000 m Row
  • 45 Kettlebell Swings (53/35)
  • 45 Pull-Ups

Directly into…

2 Rounds of:

  • 60 Burpees
  • 60 Box Jumps (24/20)
  • 60 Wallballs (20/14# –> 10’/9′)

Directly into…

  • 1000 m Row
  • 45 Kettlebell Swings (53/35)
  • 45 Pull-Ups

Scale as per your coach and share the work.

Posted in WOD