March 16, 2017

March 16, 2017

dynamic :
1:15 inner inner loop one direction
1:15 inner inner loop opposite direction


partner wod
4 minute amrap of :
20 battling rope
5 burpees
+
4 minute amrap of :
5 calorie ski
10 stepups

notes :
- partner does a complete round before trading out with a partner.
- 4 minute amrap goes right in to next 4 minute amrap.
- 2 minute break at conclusion of second amrap.


partner wod
4 minute amrap of :
5 calorie assault bike
6 single arm c+j (35/20)
+
4 minute amrap of :
situps x 7
kb swings x 7

notes :
- partner does a complete round before trading out with a partner.
- 4 minute amrap goes right in to next 4 minute amrap.
- 2 minute break at conclusion of second amrap.


partner wod
4 minute amrap of :
5 calorie row
10 hand release pushups
+
4 minute amrap of :
sled push - 60 feet
handstand hold - 15 secs

notes :
- partner does a complete round before trading out with a partner.
- 4 minute amrap goes right in to next 4 minute amrap.
- 2 minute break at conclusion of second amrap.


post wod :
8 minutes of mobility of choice. 

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