TT WOD – Partner:

In partners complete As Many Reps As Possible (AMRAP) in 10 minutes of:

10 Partner Wallball Push Press over (pull-up) Bar – choose weight
10 Synchro Pull-ups
10 Synchro Squat Snatch – 95#/65#
10 Synchro V-ups

REST 3:00, then

Alternating with your partner complete:

100 Forward and Reverse Shuttle Runs – 20ft.

* Every minute perform 5 synchro med ball cleans – 20#/14#

WOD:

A.  5000m Row

Compare to Friday, December 11, 2009

B. Practice SLIPS for 20 minutes.

Coach’s notes:

Post rounds and reps complete for partner AMRAP and time to complete shuttle runs. For WOD post time for 5000m row and notes regarding SLIPS to comments.