Breast Cancer Awareness WOD
Saturday 10/28 Wear Pink! Bake Sale to raise $$ for the American Cancer Society if you'd like!
The Mobility
The Warm-up
8:00 Working through the following movements
:30 Mono (Row, Bike, Run)
10 BB Build
The Strength
On a 2:30 Loop
Barbell Bench Press
The Met-Con
As Many Calories and Rounds/Reps As Possible in 27:00 with a Partner
Following a 1:30 Clock for 18 Rounds
Athlete 1 - Row for calories
Athlete 2 - (REMEMBER WHERE YOU LEFT OFF WHEN THE 1:30 TIMER SOUNDS)
Run
- Hand release means your hands must come off the box each time you land before you go into your next rep
Score is a little different than usual.....
You will accumulate as many calories on the rower as possible for one score
The other score will be the COMBINED total score of total rounds plus reps with your partner
Unlike usual, in a partner WOD, you won't pick up where your partner left off after the row, you will pick up where YOU left off before the row.
At the end of the workout, you will add up all rounds complete + any additional reps between you and your partner
(ie) Athlete 1 gets 9 rounds+ 6 reps and A2 gets 8 + 1 their score would be 17+7
The Finisher
EZ Bar Skull Crushers
