METCON and GymSTRENGTH
Warm Up
2 Rounds:
200 m Row
10 V-sit up
10 Medball thruster
5 Burpees
5 Hindu push up
Metcon
“Coach B Birthday”
Partner WOD
AMRAP (with a Partner) in 35 minutes
Every 2:30 minutes, perform:
6 Wall Ball Shots (9/7 kg)
4 Lateral burpees over bar (24/16 kg)
6 Power Cleans (40/25 kg)
4 Shoulder-to-Overheads (40/25 kg)
6 KB Swing (24/16 kg)
Max Calorie Row (in the remaining time)
One partner works at a time. You go, I go style.
From 0:00-2:30, Partner A does 6 Wall Balls,4 burpees, 6 Power Cleans, and 4 Shoulder-to-Overheads, 6 KB Swing then max calories on the Rower. Then, from 2:00-4:00, Partner B does the same. Continue switching every 2:30 until the 35-minute clock stops.