10232019

22
Oct

10232019

Warm-up
With a Partner, Move Steadily Through
20 Under-and-overs*
60 WBs, switching every 10**
Run 400m with WB
*Partner 1 is in a straight arm plank while partner 2 crawls underneath P1. P1 then shifts to an elbows down plank and P2 jumps over P1. That’s 1 rep. Each athlete performs 10 each.
**Pairs are not allowed to drop the ball – every time the ball drops, both athletes perform 3 burpees.

Met-Con
6 Rounds
45 sec Max Distance Row
– 15 sec Rest/Transition –
1′ Max Reps Double Unders
– 2:00 Rest Between Rounds –

Rx: DU’s with Heavy Rope
Fit+: DU’s with speed rope
Fit: SU’s with speed rope