WOD
Friday 09.21.2018
Friday | 09.21.2018
Warm Up
5 Half Burpee Broad Jumps
50’ Walk on Toes Forward
50’ Walk on Toes Backward
x3
5/5 DB Overhead Hold
10 Heidens
25 Singles or Double Unders
x3
Metcon 1 – Partner WOD
10 minute Time Cap
4 Rounds For Time
RX (Level 1)
50 Double Unders (each)
40′ Synchronized DB OH Lunges 50/35 (synchro = knees touch at the same time)
Intermediate (Level 2)
50 Double Unders (each)
40′ Synchronized DB OH Lunges 35/20 (synchro = knees touch at the same time)
Beginner (Level 3)
50 Single Unders (each)
40′ Synchronized DB OH Lunges 35/20 (synchro = knees touch at the same time)
Metcon 2 – Partner WOD
AMRAP 5
RX (Level 1)
Synchronized Bar Facing Burpees (Open Standard)
Intermediate (Level 2)
Synchronized Bar Facing Burpees
Beginner (Level 3)
Synchronized Bar Facing Burpees (Step overs allowed)
Cool Down
2-3 Rounds For Quality
1 min Couch Stretch L/R
1 min Hurdler L/R
1 min Calf Stretch L/R