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

 

 

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