Friday 010518


Published January 5, 2018


PreWod

Warm up: (10 min) 300 m row (feet not in foot straps) then:
4 rds Cindy: 5x pullups, 10x pushups, 15x AS

Partner Metcon 1 (Calories) (only one works at a time)
3 rds:
3 mins on/ 1 min off
Cal. Row or Cal. Ski or Cal. Assault Bike
Maintain a consistent calorie count per round
*score total calories

Partner Metcon 2 (Time) (only one works at a time)
For Time:
100 ft walking DB or KB Lunge (Goblet or FR) (50/35)
30 T2B
100 ft walking DB or KB Lunge (Goblet or FR) (50/35)
30 RMU or BMU
100 ft walking DB or KB Lunge (Goblet or FR) (50/35)
30 T2B
100 ft walking DB or KB Lunge (Goblet or FR) (50/35)

*T2BK2E, Knees to 90, Leg lifts, V-ups, Situps
**RMU/BMU  C2B/dips, Pullups, Jumping C2B, Jumping Pullups, Ring rows



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