Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Regular WOD
With a partner
For Time
a) Hang Clusters (115#/75#) – 30*
b) Partner Burpees – 60**
c) Box Jumps (24″/20″) – 90***
f) Partner Wall-Balls (20#/15#) – 120****
*For the Hang Clusters, partners will switch every 2 reps. 5 burpee penalty for each partner if the bar touches the ground.
**For the Partner Burpees, one partner will lie on the ground while the other partner performs lateral burpees over him/her. Partners will switch every 2 reps.
***For the Box Jumps, partners will alternate every 2 reps.
****For the Partner Wall-Balls, partners will align themselves on opposite sides of a pull-up bar. Partner A squats and throws the medicine ball over the pull-up bar to Partner B. Partner B will catch the ball, squat, and throw it back. 10 burpees if the ball touches the ground.
If desired, post scores to comments!
Jeremy / Tony 15:20
How the H**L did I miss this one. I am shaking my fist at you all..from the hot tub while watching it snow.
Cody, SIR, can I do a makeup with you this week?
Robert, If you can’t talk anybody else into doing with you, I’ll do it again. It was a fun WOD.
Me & Alma!
RXd: 18:51