2019-12-24 WOD

Xmas Eve partner wod. I brought Tom along.

WARM
std warmup
rotate through a few rounds of each of the below, at reduced weight

MAIN

A. 5 round for time, 13 min cap
{
250m row (Tom did 150) - so total of 2000m
2 MU (subbed for 2+2 of below, instead of 6+6)
4 pullups 
4 pushups
}
10:30

B. 5 round for time, 13 min cap one partner works, other rests, swap after each full round
{
20 alternating DB lunges 2x35#
10 DB Box stepups 2x35#
5 Dball clean 100#
}
We got through 3 rounds each only

C. 5 rounds for time. both partners work - switch when both finished a movement
{
20 cal Airdyne (Rx was 30)
12 KBS 53#
6 goblet squat 53# (Rx was 12 reps)
}
9:40