August 1, 2018

August 1, 2018

10 minute warmup emom of :

a) ring row, jumping or strict pullup x 4-5

b) row 30 seconds

c) lunges x 12-16

d) bike 20 seconds

e) no pushup burpee x 4-8


partner wod 
0:00-12:00 - 150 wall ball (20/14)
12:01-24:00 - 9 minute amrap of 20/14 calorie bike, 7 synchronized burpees
24:01-36:00 - 1000 meter row, 50 thrusters (45/35), 30 pullups 

notes :
- 10 minute time cap on "karen" and "jackie" to ensure some rest before next wod. 
- please do not drop empty barbells.


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