Saturday December 20, 2014

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WOD:

In teams of 2:
30-20-10
Row for calories, Burpee Box Jumps (24″,20″)
30-20-10
Power Snatch (95,65), Toes to Bar
30-20-10
Thrusters (95,65), Run 200m together

**For this workout you will split the reps between the two partners. There is no break between 30-20-10’s, Just move right on the the next sequence after you finish the one before.

MOD 1:  Bar (75,55), Knees to Elbow, BBJ (24″,20″ Burpee step-ups)

MOD 2: Bar (65,45), 30-20-10 second Hanging L-sit, BBJ (20″, 3 plates – jumps)

MOD 3: Bar (55,35), Hanging Leg Raises, BBJ (20″, 3 plates – step-ups)

MOD 4: Bar (35,15), Leg Raises on floor, BBJ (3 plate, 2 plates – jumps)