WOD 03/25/17

A1: 2K Partner Row

In Teams of 2/With only 1 partner working at a time/Partition as needed.

Damper 5/3

A2: 5 Minute AMRAP of:

5 Burpees
10 Goblet Squat (24/16Kg)
15 Sit Up

B: 5 RFQ of:

6 Each D.B. Step Up
6 Each Seated D.B. Press
8 Each D.B. Reverse Goblet Lunge
8 Each D.B. Torso Row
@ Heavy But Doable + 20/18″ Box

@ Slow eccentric explosive concentric with good motor control; Rest as needed between reps and sets.

C: Partner WOD:

5 Rounds of 1 Minute Max Reps-
Pistols
Calorie Bike
;60 Seconds Rest Between Rounds.

Scale as needed.

In teams of 2/With only 1 partner working at a time/Partners will take turns accumulating reps for 60 seconds/Rest 60 seconds after round/Score= Total Reps accumulated.