WOD 11.28.2016 Monday

Partner Mash

5 minute AMRAP

  • 5 Squat Clean and Jerk, 135/95#
  • 5 Lateral Bar Over Burpees

* Partners alternate rounds, 5 + 5 and switch

REST 5 MINUTES

7 minute AMRAP

  • 70 Kettlebell Swings, 70/53#
  • Max Shuttle Sprints, (20 feet out and back, 40 feet out and back)

REST 5 MINUTES

9 minute AMRAP

  • 10/8 Calorie Row
  • 30 Double Unders (45 singles)

* Partners follow each other, once Athlete 1 completes row, Athlete 2 can begin row while Athlete 1 performs double unders. Cannot pass partner.

Individual WOD

5 minute AMRAP

  • 5 Squat Clean and Jerk, 135/95#
  • 5 Lateral Bar Over Burpees

REST 5 MINUTES

5 minute AMRAP

  • 35 Kettlebell Swings, 70/53#
  • 35 Calorie Assault Bike

REST 5 MINUTES

7 minute AMRAP

  • 10/8 Calorie Row
  • 30 Double Unders (45 singles)