Saturday 2/21

Here are the choices for today. Come to either 9am or 10am, your choice. Or open gym tomorrow.

9am

EWOD:

With the damper set to 1

4 x 1:00 ME row for meters 

-rest 2 minutes between 

*These are max efforts

3 Rounds for Time:

7 Man Makers (40/20s)

20 TTB

30 Box Jumps (24/20)

Every 4 minutes starting at 0:00 row 250m

20 minute time cap

10am

10 minutes 

Back Loaded Lunges 3 x 10 each leg

Partner GHR 40 total reps

20 min Partner AMRAP

(slight adaptation to 11.5)

5 Power Cleans (145/100)

10 Pull-ups

15 Wallballs (20/14)

-Partners must switch off after two completed movements. i.e. Partner 1 starts and does 5 PC + 10 pull-ups Partner 2 then does 15 wallballs + 5 power cleans, Partner 1 then does 10 pull-ups + 15 wallballs and so on.