FRI 1/27/23 - Bring a Friend Friday - Partner WOD -

BRING A FRIEND FRIDAY!

Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Pushups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -

WOD – Partners Share the Work / Only One Works at a Time

8 Min AMRAP

20/16 Calorie Bike L2-18/14 Cal L1-16/12 Cal

20 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

20 Box Jumps L3-24/20” L2-L2-20/18” L1-18/16”

10 Toes to Bar L2-Knees to 90 L1-Lying T2B

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

10 Handstand Kick Ups / Wall Step ups

20 Alt. Jumping Lunges L2-Same L1-Lunge Steps

Rounds + Reps

Total Rounds + Reps