5.19.2022 IN A BIG WAY


Magic and Ryann

WARM-UP:
2 Rounds of 10 each Partner wallball, side toss, sit-up.
Dynamic Stretch

STRENGTH:
Back Squat
(5)5
All reps on the Slant Board.
Use moderate weight.

WOD: IN A BIG WAY

16 min. AMRAP
W/Partner
50 Wallball 20/15
50 KB Swing 45/35
Max Effort Row for Calorie (8 min)
Max Effort Bike for Calorie (8 min)
Both partners working at all times,
Teams must complete 50 Wallballs then 50 KB Swings before going back to Wallballs.
Keep the rower then the bike going all the time.
Teams row for the 1st 8 minutes, then switch to the bike for the 2nd 8 minutes.

ICING:
Accumulate 40 ft. of Handstand walking

Remember to sign-up for “MURPH”.

Please sign-up and prepare an meal for Nate, Nina and the 3 Kids. Something they can freeze would be good.