WOD 3/1/14

6 Minutes of Calf/Hip/Back/Shoulder Mobility

A- WU- 10 Minute AMRAP of: Partner 200M M.B. Relay Run

B- Partner WOD 1- (3/1/14)=

20 Minute AMRAP of: 500M Row/10 D.B Man Makers (HBD)/20 Ab Mat Sit Ups

Notes: Partner A Rows/Partner B AMRAPs/After every 500M Row they switch/Partners will pick up the round where other partner left off/Score= Total # of Rounds + # of 500M Rows completed; ex: 5 Rounds + 4x’s 500M= A score of 9.

C- Partner WOD 2- (3/1/14)

4 RFT of: 10 Each Alternating Jump Lunges/10 T2B/1 Minute AMRAP of: USA K.B. Swing (24/16kg)

Notes: Both Partners must complete 4 rounds of the Couplet/While Partner A does K.B. Swing/Partner B does Couplet/Partners switch every minute/ Partner B will pick up where he left off when he finishes 1 min of K.B.S/Score= Total Time + subtract 1 second from total time for every K.B. Swing completed;  ex: 9:46 – 126 K.B.S= a total time of 7:40

D- *Partner Cash Out (3/1/14)- Partner Hollow Rock/Plank Hold

1-3 Rounds for Reps of: Max effort Plank/Max Reps Hollow Rock

Notes: Partner A Holds a Plank/Partner B does as Hollow Rocks/When Partner A drops they rest and switch/Partners will continue in this fashion until both have completed 1-3 rounds

*= If Time Permits