September 4, 2019

September 4, 2019

partner wod

12 minute clock :

ascending calorie row ladder

5-5-10-10-15-15-20-20 ...


notes :

- partner 1 rows 5 calories, partner 2 rows 5 calories, etc.

- score = total calories at end of 12 minute clock.

- 3 minute rest before strength set starts.


12 minute clock
4 sets for quality:
12 barbell romanian deadlifts (moderate)
12 bent over row (moderate) 


for time :
15-12-9-6
burpees
kettlebell swings (53/35)

* 100 meter front rack carry 135/95 after each round

notes :
- rx+ - 155/105
- level 2 - barbell and kettlebell at weight of choice. 

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