A Friday "Crockpot" WOD

After Thursday’s sprint repeats, Friday is all about a steady & even pace — working that aerobic system, getting the full body moving, and simmering on a sustainable (dare we say “restorative”???) cadence of movement.

Happy Holiday Friday, friends.

WOD For 12-27-19:

With a Partner, AMRAP 20 Minutes:

Partner A

Row For Calories

Partner B

5 Double DB Renegade Rows @ 35/20 (per side)

20 Med Ball Sit-ups @ 20/14 lbs

40 Single DB Hang Snatches @ 35/20 lbs (switch every 10 reps)

20 Med Ball Sit-ups

5 Double DB Renegade Rows

Partners switch after 1 round of 5-20-40-20-5 is completed

***Score = total calories rowed (also note total rounds of the 5-20-40-20-5 sequence completed)

***1 Rep of Renegade Row = Push-up on DBs + DB Row Right + DB Row Left