January 8, 2018

January 8, 2018

partner warmup
8 minute clock :
minutes 1-4 alternate 10/8 calories on the rower with a partner
minutes 5-8 alternate 7/5 calories on the bike/ski with partner


6 minute wod prep emom :
minute :
1 - wall ball x 6-8
2 - knee raises x 8-15
3 - power clean (singles)  x  3-5
4 - wall ball x 4-5 + t2b x 3-5
5 - t2b x 3-5 + pc x 3-5
6 - pc 3-5 + wall ball x 4-5


20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#notes :
- level 2 = 115/80
- level 3 - 95/65 + knee raises
- level 4 - weight of choice on power clean and wall ball, knee raises

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