080222

A. Metcon (Rounds and Reps)
*Partner WOD (Relay Style)
20 min AMRAP

P1
8 Bench Press @ 75% of 1RM,
12 Landmine Wipers (15/10) (Rx+25/15)
16 Russian KBS (53/35) (Rx+ 70/53)

P2 - REST

SCALES
BENCH PRESS
- 7RPE

LANDMINE WIPERS
- No wt
- 16 Russian Twists

RUSSIAN  KBS
- Scale wt

B. Metcon (Time)
*Partner WOD (20:00 Cap)
3 Rounds

Both run 400m
(Then)
2 Rounds
30 Dips
20 Banded Ab Mat Sit Ups (Black/ Red/ Orange/ Blue) w/ partner anchoring feet

SCALES
400M RUN
- 1:00 down and then run back
- 500m Row
- 18/15 Cal Bike

DIPS
- Dip between Boxes w/ feet
- Use Bands
- Push Ups
- Bench Dips

BANDED SIT UPS
- DB sit ups
- No resistance

C. Functional Bodybuilding
4 Rounds
12 DB Kick Backs
SS w/
20 Wtd Flutter Kicks (each leg)

3 Rounds
15 Banded Tri Ext (Slower up than down)
0:45 Plank while vacuuming