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Sunday Funday, December 17, 2017

16
Dec

Sunday Funday, December 17, 2017

Sunday, December 17, 2017

Warm-up

 Warm Up/Walk-through pace…go as fast as u want, but keep moving

AMRAP 15

Partner A Rows 500m
Partner B starts with AMRAP
10 Burpees
20 alt DB Snatch (50/35#)
30 Sprinter (Rocky) Sit-Ups (Elbow touches opposite Knee)

*Partner A picks up where Partner B leaves off in the
AMRAP, Partner B rows a 500m (so no rest)

WOD

18 Min AMRAP:

Partner A performs a 200m Farmer’s Carry (50/35# KBs)- 10x Down/Back in gym

Partner B stays up in a plank (of ANY kind…elbow, push-up,
side elbow plank, side straight arm plank) while Partner A
works.
Partner B HAS TO STAY UP while Partner A works…the
team must communicate and work together – failure to
stay up in the plank results in 5 burpees per offense. To be
done at the end of the WOD