WOD 1st!
with a Partner…(both athletes working at the same time. Switch whenever. Add totals for score)
5 minutes AMRAP
Max KB Swings 53/35
Max Calorie Row
Rest 1 minute
4 min AMRAP
Max KB Swings 53/35
Max Push Press 75/55
Rest 1 minute
3 minute AMRAP
Max Cal Row
Max Push Press 75/55
Accessory WERK!
Work back and forth super set style
3 Max Effort Sets of Inverted Row w/ 2 sec lower
3 sets of GHD sit-ups
Beginner up to 15
Intermediate 15-20
Advanced 30