WOD: Sunday, February 10th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Bird Dogs – 10 Reps per side

 

Pre-Game: 8 Minute Alt Emom w/ Partner

  • Minute 1: 150 Meter Row
  • Minute 2: 5 Power Snatches (ascending weights)

 

Workout: Partner Chipper

  • 1,000 Meter Row (Switching every 250 Meters)
  • 100 Russian KB Swings (24k/16k)

-50 Ab Mat Sit ups (each)-

  • 1,000 Meter Row (switching every 250 Meters)
  • 50 Power Snatches (75/55)

-50 Ab Mat sit ups (each)-

  • 1,000 Meter Row (switching every 250 Meters)
  • 25 Burpees over the Rower

*Break up reps however you and your partner see fit

*Your Partner can not start row until both  finish 50 ab mat sit ups

*If you are doing this solo reps become (500 meter Row, 50 Russian Swings, 25 Power Snatches, 15 Burpees over the rower)

 

Cardio Option: Partner Chipper 

  • 1,000 Meter Row (Switching every 250 Meters)
  • 100 Russian KB Swings (24k/16k)

-50 Ab Mat Sit ups (each)-

  • 1,000 Meter Row (switching every 250 Meters)
  • 75 Rage Balls (20/15)

-50 Ab Mat sit ups (each)-

  • 1,000 Meter Row (switching every 250 Meters)
  • 25 Burpees over the Rower

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations