November 10, 2016

November 10, 2016

dynamic :
3 minute clock :
a) jumping jacks x 7
b) hallelujah x 6
c) bear crawl - length + back
d) situps x 5

mobility :
a) lat band stretch
b) partner tricep or quad smash


partner wod
20 secs on/10 secs off x 8
for max reps of :
a) assault bike + ski erg (calories)
b) med ball situps (10/8)
c) calorie row
d) bench press (95/65)
e) no pushup burpee to 6 inch target
f) kb front rack lunge (26/18)

notes :
- reps of all sets added together = score.
- partition as desired.
- 4 sets of assault bike, 4 sets of ski erg on station one.
- only one kb on the front rack lunge.
- 2 minute break after 8th set of each movement.

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