Thursday Dec. 3, 2020

Warm Up
Mobility:  Downward Facing Dog 1:00 

2 Rounds:
6 Russian KBS
6 Burpees
6 Squat Jumps 

Strength/Skill
Cal Intervals (either bike/row/ski):

2 Rounds:
90 seconds on/90 seconds off
60 seconds on/60 seconds off
30 seconds on/30 seconds off 

For max cals

WOD
Partner WOD*
AMRAP 18
10 Wall Balls
10 Pushups
10 Cals (Bike/Row/Ski)
10 Burpees
10 Alternating DB Snatch

*Can be performed in any order but the order must stay the same throughout.  Each partner alternates through the movements, as one partner completes one movement, the other partner does the next movement.  For example: Phil and Ben decide to partner up and think how it’s written looks like fun, Phil starts with 10 Wal Balls, then Ben does 10 Pushups, Phil then does 10 Cals, Ben does 10 Burpees, and Phil finishes with 10 Alternating DB Snatch.  Ben then starts the next round with Wall Balls, etc.

F/P1/P2/C: As written (choose your own DB weight)

Post-WOD Cooldown/Mobility (optional)
Hamstring Foam Roll 1:00/Side