wod-saturday
WARM UP
2 ROUNDS
  • Run 200 m
  • 10 alt lunges
  • 10 alt reverse lunges
  • 10 plank shoulder taps
  • 10 high low planks
  • 10 hollow rock
  • 10 burpees
WITH A PARTNER
20 MIN EMOTM
PARTNER 1 completes :30 sec Wall Sit (static squat leaning against a wall ) and 5 burpees
PARTNER 2  jumps rope (singles or weighted jump rope)
REST 1 MIN
AFAP COMPLETE you go I go.  Complete each exercise before moving on
  • 80 Deadlifts (barbell or KB)
  • 80 Box Jumps / Step Ups
  • 80 Bear pose push ups
  • 80 cross body mountain climbers (2x)
  • 80 weighted sit ups
  • 80 burpees to a doorway
  • 800 M run (both run together)
  • 80 sec forearm plank (both plank together)