A. Warm up
B. 11 Min. AMRAP (partner Wod)
Partner 1: 30 Double arm rope slams
Partner 2: 10 Burpees
Then, switch before the run
Both partners: Banded 400 Meter run
C. Frieday Wod FT
150 Mountain climbers
120 Double-unders
90 Lunges
60 KB swings (Russian)
30 Sandball slams
D. 400 Meter Row / Jog
Rx Program :
Back Squat
Superset: Russian twist sit ups x 12 (heavy)
For time
Amanda
9-7-5
Ring muscle ups
Snatches 95/135#