8/14/19

Warm Up:

Warmy+

Take 5 minutes to warm up on today’s exercises

Xfit WOD:

AMRAP (with a Partner) in 30 minutes

Station 1:

From 0:00-10:00, Partner A performs:

23 Wall Ball Shots (20/14 lb)

53 Double-Unders (2:1 singles)

Partner B performs AbMat Sit-Ups*

Station 2:

From 10:01-20:00, perform:

30 Alternating KB Snatches (53/35 lb)

14 Box Jumps (24/20 in)

Partner B performs Wall Sit*

Station 3:

From 20:01-30:00, perform:

12 Deadlifts (225/155 lb)

500 meter Row

Partner B performs Burpees*

* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

This is a partner workout with three 10-minute AMRAPs, where Partner A does as many reps as possible of the work prescribed for the current station while Partner B does the asterisked movement (Partner A may only work while Partner B is working). Partners move to the next station together after 10 minutes. Partners may switch as needed.