December 14, 2017

December 14, 2017

partner warmup

7 minute amrap of :

200 meter row


* partner 2 does situps continuously until partner 1 completes distance.


10 minute amrap of :
15 box jumps
12 shoulder to overhead (115/80)
9 toes to bar

notes :
- stepups for box jumps if needed.
- any variation of press overhead.
notes :
- level 2 = stepups, load of choice on shoulder to overhead, hanging leg lifts.
- 5 minute rest before next wod.


10 minute amrap of :
8/6 calorie bike
10 handstand pushups
12 pistols

notes :
- level 2 = hand release pushups 2:1, pistol scaling of choice.
- 5 minute rest before next wod. 


partner wod
4 minute amrap of  :
wall ball over rig to partner.

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