It’s FRIDAY!! We got a solid workout planned with some heavy lifting and a team metcon to get you ready to face the crowds as you finish (or start) your holiday shopping…
Strength: DeadLifts
Jen & Sierra keeping the core tight
Warm Up: 3×5
Work sets: 1×5@ 75%, 1×3@85%, 1x<1@95%
TEAM WOD: “No one left behind”
Teams of 2 must each complete 5 rounds of:
25 Double Unders (100 singles)
20 lunges w/ plate OH 45/25
15 push ups (advanced do hand release)
10 Calories on Rower
Rules:
Team chooses who goes 1st (#1), 2nd (#2);
#2 person cannot pass #1 or begin next movement until #1 finishes (only 1 person doing each move at a time)
#1 cannot get more than 1 movement ahead of #2. Ex: #1 finishes push ups but can’t start on the rower until #2 finishes lunges and is ready to start push ups.
Basically, you can’t pass your teammate and you can’t leave your teammate behind. Encourage one another to keep moving through wod at a steady pace. Post any questions to comments.
That picture would be a good SIGG bottle advertisement!
I am waiting for them to call!