Final Week of the CF Open

3/18/19

Workout of the Day

Partner WOD

For Time:

21-15-9

DB Thrusters

Box Jump Overs (24/20)

While partner 1 is completing 21-15-9, partner 2 is doing a calorie row. As soon as partner 1 finishes the 21-15-9, the partners will switch and partner 1 will resume the calorie row while P2 completes the 21-15-9. Score is total time + Calories rowed.

Partner WOD

3/16/19

Workout of the Day

15 Min AMRAP

while Partner 1 runs a lap, Partner 2 performs AMRAP KB Front Rack Step ups (Suggested weight 35/18)

15 Min AMRAP

while Partner 1 runs a lap, Partner 2 performs AMRAP weighted Over head sit ups (10-25# your choice)

There is no Rx for this workout. Choose weights that allow you to move smoothly but challenge you.