Thursday December 16, 2021

Warmup

2 Rounds:

10 cal  Bike/Row/Ski

10 No Pushup Burpees

10 Mountain Climbers

:20 Plank

10 Squat Jumps

10 Alt. V-Ups

Mobility

Couch Stretch :30/Side

Skill/Strength

30 seconds work, 30 seconds rest, for 11 minutes (end at 11:00):

Cal row, bike, or ski

Record the cals accomplished for each 30 second segment.  Your score is your LOWEST round.

WOD

Partner WOD

AMRAP 22:

10 pushups

10 box jumps

10/8 cals

10 kb swings

10 situps

Partners take turns doing exercises. 

F:  bench or box pushups; light kb

P1:  55/35

P2:  35/25

C:  70/45; deficit pushups; bike cals; 1 rope climb instead of situps