FUNday

Partner WOD

BUY IN: 

5 Rounds- Steady/Smooth Pace

 1min ROW

 10 sec transition 

 1min SKI

 10 sec transition 

AMRAP in 20min of:

 7 Box Jumps 

 7 Dips

 7 Toes-2-Bar

 7 Burpees

 7 Wallballs

1 person working at a time

Alternate after each movement 

Go Unbroken- Quick transitions 

Thursday

Incline DB Bench: 5-5-5-5-5

Tricep Kickbacks: 10-10-10-10-10

            then…

PARKING GARAGE 

4 Rounds:

 50m Hill Sprint 

  Walk Downhill 

 50m Backpedal UP-Hill 

  Walk Downhill 

Wednesday

EMOM for 20min Complete:

 10 Back Squats

 30 Double Unders

 10 GHD Situps 

 30 second Landmine Twist

 10 Pull-UPs

Tuesday- REWIND

4 Rounds for TIME of: 
 18 Deadlifts
 12 Hang POWER Cleans
 9 Push Jerks
 400m Run

♀ 75 lb ♂ 115 lb