Jan 18, 2018

Friday 2018.1.19

Warmup

Row 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10 Walking lunges with Samson stretch
5 Burpees
10 AbMat sit ups

WOD

“To the Nines”

Three persons complete nine rounds (three per person) of the following triplet:
9 Box jumps (24/20”)
9 Toes to bar
9 Thrusters (95/65)

How to do it: With three partners, all beginning each round and working simultaneously, partner A does the box jumps, while B does the toes to bar, and C does the thrusters. If you get done with your reps before the others, rest until the beginning of the next round. Otherwise, there is no rest between rounds.  Round 2 begins with A doing toes to bar, B doing thrusters, and C doing box jumps.  Continue until all nine rounds are complete, rotating exercises each round.  In the end, each person will have completed three rounds of each exercise movement, and 81 total reps.

Post time to complete to Comments.