Warmup
Row 250m
2 sets of 10 each: abmat sit-ups, push-ups, dislocates, overhead squats with PVC, good mornings
Warm-up competition: Partner up for 3 minutes – One partner does 7 med ball cleans (20lb), the other does burpees. Count overall burpees for your team.
Strength
Back Squats 3-3-3-3-3-3-3
WOD
Partner workout, AMRAP for 20 minutes:
- One partner does 21 kettlebell swings (2 pood, 1.5 pood), the other does situps until partner completes swings – switch
- One partner does 10/10 squats to med ball with one KB locked overhead (16k/12k), the other does burpees until partner completes squats – switch
Finisher
15 Evil wheels – 2x
Recent Posts
