Saturday, April 22nd

Sharing Workout Results with Your Friends Pushes You to Exercise Even Harder -NY Mag

Performance is in red, Competition is in blue, Links are green

“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

A) On the minute, for 12 minutes
Min 1 – Row
Min 2 – 30-60 Double unders
Min 3 – Row
Min 4 – 2.2 Bar muscle-ups    (rest 10 seconds between clusters)

(Scale the volume of Bar Muscle Ups as needed or hip to bar or chest to bar pull-ups)

B) Partner WOD
For Time
60 Clean and Jerks 135/95  
In teams of 2, Partners Alternate in sets of 3.
Unbroken sets of 3 is the goal. Scale the weight as needed.
*7 minute time cap

rest 2 minutes

C) Partner WOD
For Time
120 Wallballs 20/14
In teams of 2, partners alternate in unbroken sets of 15.
*7 minute time cap

rest 2 minutes

D) For Time
150 Pullups
In teams of 2, partners alternate in unbroken sets of 5.
*10 minute time cap

(If you have chest to bar, mix in as many reps as you can throughout. Take care of your hands. If you start to rip then stop)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531