September 19, 2017

Conditioning: For Time
“Hold my beer…”
Two Person Teams
100 Wall Balls (20/14)/ Hang from Pull Up Bar
100 Kettlebell Swings (70/53)/Hold Plank
100 Pull Ups/Hold Wall Sit
While Partner A works on the movement, Partner B will hold bar/plank/wall sit, Switch partners as needed – each partner should complete 50 reps of each movement
If you didn’t double wod yesterday and already do the finisher in SWEAT –
In 5 min complete AMRAP Leg raise to Candlestick using heavy kettlebell or rig as anchor.

Conditioning: For Time
“Annie on the Run”
50 Sit Ups
50 Double Unders
400m Run
40 Double Unders
400m Run
30 Sit Ups
30 Double Unders
400m Run
20 Sit Ups
20 Double Unders
400m Run
10 Sit Ups
10 Double Unders