WOD 08/22/13

Warmup:
5mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
2 RDS
10 Inch Worms
10 Lat Activations
10 Wall Extensions
10 Jumping Squats
10 Burpees
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Agility Work

WOD: Partnered Competition
10min AMRAP
25 MB sit-up/toss over 24″ box
25 Burpees / partner holds plank (no plank no rep)
25 Partnered Squats (with a MB at your backs. MB falls out is no rep)
25 KB Swings / partner holds plank (no plank no rep)

5min REST

10min AMRAP
2 lengths walking lunges with plate
30 Med Ball Cleans / partner holds plank (no plank no rep)
2 lengths walking lunges with plate
30 Muscle Snatches / partner holds plank (no plank no rep)

Post-WOD (Challenge/Cool-down):
Stretching.

One thought on “WOD 08/22/13

  1. Partnered with Covina

    Total Points – 342

    First 10 Min AMRAP – completed 2 full rounds + 12 sit ups
    Second 10 min AMRAP – completed 1 full round + 2 lengths + 5 MD cleans

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