WOD- 12.27.2015

Warm up

with a partner...

1- 200m row, 2 - bar hang- switch

1- 200m row, 2- bottom of the squat- switch

1- 200m row, 2- front plank- switch

 

with a KB ( light to med weight)  2 rounds of:

8-8 SDHP

8-8 HP

8-8 strict press

8-8 push press

8-8 front rack reverse lunges

WOD  

With a partner (run together and split up the work however you want)

800m run

60 weighted sit-ups (25/10#)

60 burpees

60 KB swings (53/35)

400m run

30 weighted situp (25/10#)

30 burpee

30 KB swings (53/35#)

200m run 

15 weighted sit up (25/10#)

15 burpee

15 KB swings (53/35#)

 

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