Friday WOD

Pet Rock: Take 2
Partner WOD (1 Guy/1 GIrl)

WOD A
1. Run 400m
2. 10 Ring Dips
3. 50 KB swings (53#/35#)
4. 15 Lateral burpees

WOD B (done with 45# bar: (Guy/Girl))
1. Jumping Lunges/Lunges
2. Jumping Squats/Squats
3. Floor Wipers
4. Good-Mornings (Stiff-legged Deadlift)
  • 1 round = CF1 runs while CF2 does lunges, then switch. CF1 does ring dips while CF2 does squats, then switch. Continue for ex. 3 and 4
  • Repeat for total of 2 rounds. Once workout starts, each partner pair cannot put bar down until 2 rounds are complete
  • Compare to 1/20/12