2018-12-08 WOD

WARM
std warmup
4x500m row, with misc movements in between

MAIN

A. Tabata w partner alternating rounds
odd: DBall Hold 100#
even: KBS 53# (~12 each round)

B. 8 min AMRAP w partner
{
1: 200m run (pace setter)
2: {
10 alternating lunge
10 DB pushpress 2x35#
}
}
~5 rounds of each

3 min rest

C. 8 min AMRAP w partner
{
1: 20 wallball 20# (pace setter)
2: (did Rx+)
{
8 T2B
8 Ring Dip
}
}

3 min rest

D.8 min AMRAP w partner
{
1: 250m row
2:
{
5 box jump 24"
5 burpees
}
}
~6 rounds each

I added:

E. Slow strict MU practice
1 1 5s, 1 10s, 1 15s, 1 20s