BRUCE
WARM-UP:
6 min. AMRAP
5 Ring Swings, 10 Goblet Squats, 15 KB Swings
Dynamic Stretch
STRENGTH:
10 min. to Warm-up your Deadlift for the Workout.
WOD: FRIEND or FOE II
With a partner,
Sixteen 90-second rounds. During the 90 second rounds one partner will AMRAP one of the four following movements, only while the other rows 200/175m, (trying to row as fast as possible to limit their partner/adversary’s scoring potential and because fitness!). Partners rest until 90 seconds is up then switch rolls. The four AMRAP stations are:
Wallball 20/14
Toes 2 Rings
Deadlift 225/155
Wall Walks
Workout is finished once both partners have AMRAP’d each movement twice and rowed 8 times.
Score is the Total AMRAP reps for each individual. Don’t add partners score together.
ICING:
Mobility – Foam Roll
KOT – Reverse Nordic 20 reps.