November 28 2020
Warm Up:
3x
10 Superman
10 Arm Circles
30 Second Push Up Plank Hold
WOD:
Partner Up if you can. If not roll with it solo
Run together then Alternating Movements for the AMRAP
Barbell Crew
From Minute 0-7:00
800M Run/Row/40 Cal Bike/80 Step Ups
Amrap Remaining Time
3 Snatches
6 Hand Stand Push Ups/Push Ups
12 Lateral bar Hops
From Minute 7:00-14:00
800M run/Row/40 Cal BIke/80 Step Ups
Amrap Remaining Time
Continue Amrap from where left off
From Minute 14:00-21:00
800M run/Row/40 Cal BIke/80 Step Ups
Amrap Remaining Time
Continue Amrap from where left off
Minimal Weight Crew
From Minute 0-7:00
800M Run/Row/40 Cal Bike/80 Step Ups
Amrap Remaining Time
3 KB/DB/Plate/MB ground to OH with Both Hands
6 Hand Stand Push Ups/Push Ups
12 Lateral Hops over Apparatus
From Minute 7:00-14:00
800M run/Row/40 Cal BIke/80 Step Ups
Amrap Remaining Time
Continue Amrap from where left off
From Minute 14:00-21:00
800M run/Row/40 Cal BIke/80 Step Ups
Amrap Remaining Time
Continue Amrap from where left off
Body Weight Crew
From Minute 0-7:00
800M Run/Row/40 Cal Bike/80 Step Ups
Amrap Remaining Time
3 Burpee Squat Jumps
6 Hand Stand Push Ups/Push Ups
12 Lateral bar Hops
From Minute 7:00-14:00
800M run/Row/40 Cal BIke/80 Step Ups
Amrap Remaining Time
Continue Amrap from where left off
From Minute 14:00-21:00
800M run/Row/40 Cal BIke/80 Step Ups
Amrap Remaining Time
Continue Amrap from where left off