Bring Your Own Friend Week is this week!! Please have your friends sign up beforehand.
BYOF – BH —— BYOF – WF
Today’s Workout
Warm Up
- 3 min. Row|Ski|Bike (Alt. :30)
- 2 (each) x :20 On|:10 Off
- Push Up Plank
- Reverse Plank
- 5 Inchworms + 10 Shoulder Taps (each rep)
- 10 DB Deadlifts
- 10 DB Presses
- 10 DB Hang Power Snatches (Alt)
- 10 DB Snatch(alt)
- 2 x :10 Ring Support Hold (Top + Bottom)
Conditioning – “Synch-Row-nizad-Us”
For Time – Partner WOD
- 1600 m Row|Ski (Alt. as desired)
- 40 Strict Dips
- 20 Synchro DB Snatches (Alt. from the ground only)
- 1200 m Row|Ski
- 30 Strict Dips
- 30 Synchro DB Snatches
- 800 m Row|Ski
- 20 Strict Dips
- 40 Synchro DB Snatches
Accessory
- Collect 3-4 min. in a Wall Sit