Sunday Funday, December 17, 2017


Sunday Funday, December 17, 2017

Sunday, December 17, 2017


 Warm Up/Walk-through pace…go as fast as u want, but keep moving


Partner A Rows 500m
Partner B starts with AMRAP
10 Burpees
20 alt DB Snatch (50/35#)
30 Sprinter (Rocky) Sit-Ups (Elbow touches opposite Knee)

*Partner A picks up where Partner B leaves off in the
AMRAP, Partner B rows a 500m (so no rest)


18 Min AMRAP:

Partner A performs a 200m Farmer’s Carry (50/35# KBs)- 10x Down/Back in gym

Partner B stays up in a plank (of ANY kind…elbow, push-up,
side elbow plank, side straight arm plank) while Partner A
Partner B HAS TO STAY UP while Partner A works…the
team must communicate and work together – failure to
stay up in the plank results in 5 burpees per offense. To be
done at the end of the WOD