WOD

Saturday, November 23rd

11/22/2019

WARMUP:

 

1 Round: 30’ each: Butt Kickers / High Knees / High Skips / Broad Jumps

 

Then

 

AMRAP x 6 minutes:

 

5 Med Ball Front Squats

 

5 Med Ball Push Press to Wall Target

 

5 MB Thrusters

 

5 Up Downs

 

 

 

WORKOUT:

 

PARTNER WORKOUT, IN TEAMS OF 2:
4 ROUNDS FOR TIME*
20 Synchronized Burpees
60 Wall Balls (20/14)(14/10)
60 Box Jumps (24/20)
37:00 TIME CAP

 

*Partners perform 20 Burpees in sync and slap hands in a double high 5 at the top of each rep. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. The KB cannot touch the ground in transitioning between partners. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 pushups.