New AB Mats, complements of Marcia. Thanks so much.
Warm-up: 1/2 Tabata Wallball, Sit-ups, Shoulder Touches
Strength: DB Seesaw Press / DB Bent Row
(5+5)5
WOD: FRIEND OR FOE
Pair up with partner:
16 x 90 sec. rounds. During the 90 sec. rounds one partner will AMRAP one of the four following movements, while the other rows 175/200 meters (trying to row as fast as possible to limit their adversary’s scoring potential.) Both partners rest until 90 seconds is up then switch rolls. Stay at one station for two rotations before moving to the next.
Wallball 20/14
OH Lunge w/plate 45/25
Ring Row
AB Mat Sit-up
You are finished once each have AMRAP’d each movement twice and row 8 times.
Score:
Total reps completed during your 8 rotations.
Icing: Tabata Bike for Calorie
If you did not watch this yesterday here is your chance.