Warm-up:
1/2 Tabata
KB Swing, Sit-ups, Air Squat
Dynamic Stretch
Strength: Strict Pull-ups / Ring Swings
(7+10)4
WOD: FRIEND OR FOE II
Pair up with partner:
Sixteen 90-second rounds. During the 90 second rounds one partner will AMRAP one of the four following movements, while the other rows 200/175m, trying to row as fast as possible to limit their adversary’s/partner’s scoring potential, (the AMRAP stops early if the rower hits the 200/175m mark). They rest until 90 seconds is up then switch rolls. The four AMRAP stations are:
Slamball 40/30
Bike for Calorie
Toes 2 Rings
KB Swing 55/45
Each partner does a station twice before moving to the next. Start where you want then stay in perscribed order.
You are finished once each person has AMRAP’d each movement twice and each have rowed 8 times.
Score is total reps accumulated during the 8 AMRAPS
Icing:
Deadhang 2 min.