Screen Shot 2014-12-20 at 11.08.45 AM
Gonna miss John & Barbara as they make there way south for the winter!

5 Rounds
6 Wallball
7 KB Swings
8 Walking lunges (total)

5 min Foam Roll while WOD is explained


Pt 1.
10 Min Partner Amrap Ladder Start @  7-8-9-10 etc.  
Evens: Kettlebell Headcutters (AHASP)
Odds: DH Pull-up

*  7 reps DHPU, 8 reps Headcutter, 9 reps DHPU etc till 10 mins is up… alternate at any point to complete reps….

3 mins off

Pt 2.
10  Min Amrap ladder with Partner 1-2-3-1-2-3 laps Around
Farmer Carry (AHASP)
*This one will be alternate on the laps…so partner 1 does 1 lap, partner 2 does 2, partner 1 then does 3, then partner 2 does 1 etc.

3 mins off

10 Min Partner Ladder…
Row Cals starting at 7-8-9-10

*Alternate efforts Partner 1 = even Cals Partner 2 = odd Cals


Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s