WOD

Saturday, January 5th

01/05/2019

WARMUP:

 

3-2-1 Warmup:

 

3:00 Bike or Rower (progressively faster every minute)

 

2:00 AMRAP of 3 Air Squats + 3 Situps

 

1:00 200m Run

 

 

 

WORKOUT:
PARTNER WORKOUT - Teams of 3
FOR TIME:
100 Cal Bike
100 DB Snatch (50/40)|(40/30)
200m Run (each)*
100 DB Snatch (50/40)|(40/30)
100 Cal Bike

30:00 TIME CAP

*Workout must be completed in order, athletes can split the reps any way among the team of 3.

*200m Runs occur sequentially...athlete 1 runs, then athlete 2 runs, then athlete 3 runs.

 

OPTIONAL PARTNER FINISHER:
2 SETS
Rotate 1:00 at each station
Station 1 - Max Sit-ups
Station 2 - Max Hollow Flutter Kicks
Station 3 -- Max Plank
-Rest as needed-