By November 11, 2022 No Comments
Saturday, November 12


10 Leg swing
10 Bootstrapper
4 Spiderman lunge w/ reach
10 Cossack squat
14 Fire hydrant
12 Hollow rock
10 Superman
10 Air squat
8 Burpee
250m Row
200m Run

A) Back squat
6-5-4-3-2 Building
*15 minutes including warm-up.

B) “Panic Breathing”
Partner WOD for time:
500/500, 400/400, 300/300, 200/200, 100/100 meter Row
Partner Kettlebell Rack Hold (53/36#)
5 Burpee penalty for each drop of kettlebells
With a running clock, alternate rows between teammates. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
*16 minute cap.

1:00 Lizard
1:00 Couch

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