1.12.19

 Partner

Performance

Metcon (3 Rounds for reps)Clock 0-8
8 min AMRAP
8 American Kettlebell Swings 2/1.5 pood Rx+; 1.5/1 pood Rx
5 Burpees
*Partner will run 200m then switch
Rest 2 min
Clock 10-18 min
8 min AMRAP
Partner 1–250m Row
Partner A- 15 Wall Ball Shots 30/20 Rx+; 20/14 Rx
Rest 2 min
Clock 20-28 min
Partner 1– Ski 10 cals
Partner A- 10 Box Jumps 30"/24" Rx+; 24/20" Rx

Fitness

Metcon (3 Rounds for reps)Clock 0-8
8 min AMRAP
8 Russian Kettlebell 1.5/1 pood
5 Burpees
*Partner will run 200m then switch
Rest 2 min
Clock 10-18 min
8 min AMRAP
Partner 1–250m Row
Partner A- 15 Torpedo Dumbbell Thrusters 35/20
Rest 2 min
Clock 20-28 min
Partner 1– Ski 7/5cals
Partner A- 10 Step Ups 24/20"

Ryan Thompson