Dec 21, 2017

Friday 2017.12.22

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
“Junk Yard Dog” with partner for time

WOD

Partner WOD:
AMRAP

5 kipping pull-ups
10 push-ups
15 air squats
*And*
4 rounds
15 wall ball (20/14lbs)
30 double unders

This is a two-person partner WOD where Partner A does the AMRAP for as long as it takes Partner B to complete the four rounds of wall ball and double unders. Once partner B is rounds complete, swap roles.

Post rounds and reps of the AMRAP completed to Comments.  If you are doing this on your own, Do a 10 minute AMRAP followed immediately by four rounds of wall ball and double unders.

No gym? Work on your aerobic capacity. Go for a 1 hour run.

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