Jan 7, 2017

 

a) WARM UP:

2 rounds from post 1 to post 2:

  • High knees there
  • Butt kicks back
  • Jog there
  • Back peddle back
  • 5 beat swings

 

b) Partner WOD

30 min E2MOM:

  • Partner 1: 16/12 cal Row or Bike
  • Partner 2: AMRAP:
    • 3 Pull Ups (scale: jumping pull ups, no bands)
    • 6 Push Ups
    • 9 OH Plate Lunges (45/25)
  • Partner 3: AMRAP
    • 10 hollow rocks
    • 10 superman (arch) rocks

** Partner 1 starts on Row or Bike while Partner 2 & 3 start on their AMRAPs. Every 2 mins, you switch.

Score is total rounds for the AMRAPs.

 

Posted in WOD