09022017

Warm-up

Five minute amrap

15 Squats

10 Russian Swing

5 Push-ups

Mwod

Freestyle for 10 minutes

 

Wod

Every Minute on the Minute

Partner A: 5 Handstand Push-ups, 10 Pistol squats

Partner B: Max Calorie Row

-Switch every Minute for twenty minutes

 

Then immediately follow with:

10 Minute amrap:

10 Push-ups

20 Calorie Row

30 Airsquats

Break reps and sets however you would like

 

Score=total calories rowed during emom AND amrap

 

Cooldown

Jog one mile

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