Strength/Skill Development
Complete 4 sets of:
1. Dumbbell thurster x 6-10.
2. Barbell row @ 20×1; x 6-10.
3. FLR on rings: Accumulate 40-60s.
4. Toes to bar x 6-10 AFAP.
Move continuously from station to station & then rest 60s to adjust loads as needed before the next set.
Partner WOD
Complete 3 rounds of:
250m row
10 DB burpees (Hands on DBs in bottom, up to feet & stand w/DBs @ top. NTE 45/35lbs)
10 DB HPC (NTE 45/35lbs)
One rower per team, may have different DBs b/w partners, but only one person on DB work at a time.
Post best DB thruster x 10, barbell row x 10 & overall time w/DB load(s).
Name Thrx10 BBRowx10 Time
Ward 35 65 8:52
Frank 30 65 8:52
Robin 15 57 8:58
Heather 15 57 8:58
Matt 35 65 9:05
Julie 15 52 8:56
Brendan 45 135 10:10
Allan 30 85 10:17
Bryan 35 85 10:15
Callahan 15 60 9:20