Saturday, December 18th, 2021

Coach led warm up

Part A:

AMRAP 5:

5 Alternating Ring Rows With Partner

5 Synchro Up-Downs With Partner

5 Synchro DB Deadlifts / ea. Arm

5 Synchro Sit-ups

Part B:

3 Sets:

100m Jog

5 Strict Pull-ups

10 DB Swings

Part C:

3 Sets:

3 Unbroken Weighted Pull-ups / ea. Partner

6 Unbroken Snatches / ea. Partner

WOD

Nickman

10 Rounds For Time With a Partner:

200m Single arm DB Farmer Carry (50/35) *100m ea.

10 Weighted Pull-ups (35/25#) *split

20 Alternating DB Power Snatches (50/35#) *split

Post time and partner to Wodify and Whiteboard

Recovery

2 Sets:

:30 Doorway Stretch / Side

:30 Prone Snow Angel