Friday is “Bring a Friend”. Bring that friend you have been trying to get started.
Conditioning:
Partner WOD
“Friends and Family” (revised)
As partner groups, perform as many rounds and reps as possible in 12 minutes of:
200m Sprints x 2
20 Pull-ups
20 Wall-Ball Sit-up Throws (12/8) @ 5m
40 Jump Rope Singles
…Rest 5 minutes
As partner groups, perform as many rounds and reps as possible in 12 minutes of:
20 Calories Rowed
20 Plate-facing Burpees
20 Wall-Ball Shots (20/14) @ (10/9′)
For Score
Similar to Saturday, 15 August 2015
All exercises are equal work. One partner working at a time.
Each round in first part is worth 84 points. 200m sprint is worth 4 points per run, 1 for each 50m completed.
Each round in second part is worth 60 points.
Mobility/Flexibility:
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post scores and experiences to comments
Partnered with 14-year old Mia. She did great.
Part 1: 212 reps (6# WB, banded PLU for Mia)
Part 2: 166 reps (6 # WB for Mia)