Thursday 1/22/15- Bring A Friend Day (the first of 3)

Yay!! It’s that time again TRIBE!! Time to grab a friend, a neighbor, a co-worker and show them how you look so good and have more energy that the average human. We promise it will be super fun and just challenging enough!!!!

Snap backs

Partner WOD

For time:

25 Row (calories)s
100 Double Unders
80 Russian Swings, 53/35 lbs
100 Air Squats
60 Push-ups
100 Double Unders
40 AbMat Sit-ups
100 Alt Lunges
20 Burpees

 

Performance

A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

B. For time:
B1.
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

B2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

B3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 18:00, complete the following…

B4.
For time:
Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as C1…try to match the C1 time.)

D.
If time: Work on gymnastics.. Handstands.. HSW.. Muscle Ups.. Progressions… Dips.. and core exercises.



Mobility WOD