WOD:
3 sets:
Half kneeling KB Windmill (advanced put forearm to ground), 8 reps/side
https://www.youtube.com/watch?v=M_uzOW-813c
rest :30
v-up (or v-crunch), 15 reps
into…
straight legged sit ups, 10
into..
Russian twists w/ dbell, 10 reps/side
rest :30
Half kneeling KB Windmill (advanced put forearm to ground), 8 reps/side
https://www.youtube.com/watch?v=M_uzOW-813c
rest :30
v-up (or v-crunch), 15 reps
into…
straight legged sit ups, 10
into..
Russian twists w/ dbell, 10 reps/side
rest :30
Metcon (AMRAP – Reps)
Partner Row for Distance
As Many Cals in 8 minutes:
Partners switch every 20 strokes
+
rest 2 min
+
12 min AMRAP: In teams of 2 switching every complete round
6 Burpee Over Rower
8 Wall Balls
6 Pullups
8 Box jump Overs 24″/20″
As Many Cals in 8 minutes:
Partners switch every 20 strokes
+
rest 2 min
+
12 min AMRAP: In teams of 2 switching every complete round
6 Burpee Over Rower
8 Wall Balls
6 Pullups
8 Box jump Overs 24″/20″
**Non-working partner must hold dead bug while partner completes wall balls & Pullups
score is Calories plus reps