Classes Friday are at 0630, 0900 and 1200
Partner WOD
“Black Friday”
20 Clean and Jerks* (175/115)
40 Handstand Push-ups
600m Run (partner A only)*
80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′
200 Double Unders
80 Wall-Ball Throws (20/16/14) @ 5m
600m Run (partner B only)*
40 Kettlebell Swings (70/53)
20 Deadlifts (325/215)
For Time
Compare to Friday, 23 November 2018
*Special instructions:
-Only one partner working at a time, except during the run/burpee portions.
-Squat C&J
-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.
-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.
-(Male/Co-ed/Female) Rx WB weights
Flexibility/Mobility:
Saddle Sit
Elevated Cat
Low Dragon
Child’s Pose w/ shoulders
Post time and burpee count to comments
31:55 with Christa All the mods today
93# C&J for me and C&J and DL for Christa
123# DL for me
45# KB for me 35# Christa
Oh! 83 burpees 32 me 51 Christa
NTFS: run faster hahaha
I think Coach and I were 24:37, 84 burpees Coach Rx
My mods: 83# C&J, 103# DL, 35# KB
Fun WOD!