4/20/18

Warm-up routine

Appetizer (try to complete in under 2 mins): start by 5:20am
2 rounds of:
5 x pullups
10 x pushups
15 x air squats

WOD: start by 5:25am
Depending on how many people, everybody can either do part 1 and part 2 sequentially or divide up and then alternate.

Part 1 (12 mins):  Complete 2 rounds of:
With running clock, complete 25 burpees in 3 mins; another person complete AMRAP in 3 mins of 10 x DB squats and 10 x DB curls. Then, after 3 mins., switch.  Each person will do twice.

Rest 1 minute

Part 2 (12 mins): Complete 2 rounds of:
With running clock, complete 500 m row in 3 mins; another person complete AMRAP in 3 mins of 10 x OH DB lunges and 10 x diamond pushups. Then, after 3 mins., switch.