210716

Hello Root Down and Happy Friday Eve…

210716

Skill

Free Warm-up/Stretch/Mobilize (10 Minutes)

MetCon

A. 9 Minute AMRAP

P1: ROWS FOR CALORIES

P2: Deadlift hold (225/185)

Partners will trade positions as deadlift has to be dropped. Score will be Total Calories rowed.

Rest 2:30

B. 9 Minute AMRAP

P1: Completes the following couplet

- 15 Plate Ground 2 Overhead (35/25)

- 10 Stationary Lunge Steps w/ plate overhead

P2: Holds and elbow plank

Partners trade positions once a round is completed. If a partner breaks the plank, work has to stop until plank position is resumed. Score will be rounds plus reps in couplet.

Rest 2:30

C. 9 Minute AMRAP

P1: Completes the following triplet

- 8 Wall Balls (20/14)

- 10 Med Ball Cleans

- 12 Box Walkovers (24/20)

P2: Singles

Partners trade positions after triplet is completed. If a partner breaks singles, work must stop until singles are again maintained. Score will be rounds plus reps in triplet.

See you all tomorrow! DOWORK!