5.18.2018

Phew! #amiright Two more days of partner week!

SWOD
7 Rounds
Every 75 seconds
3 Back Squats AHAP (Increase as able)

Partner WOD
10 Overhead Squats 155/105
10 Box Jumps 36/27
10 Bar Facing Burpees
20 Overhead Squats 115/75
20 Box Jumps 30/24
20 Bar Facing Burpees
30 Overhead Squats 95/65
30 Box Jumps 24/20
30 Bar Facing Burpees
Partner will hold the following static hold for each movement while working partner works. If partner breaks static hold, you must switch, otherwise you may switch as needed.
Overhead Squats = Wall Sit
Box Jumps = Hang from pullup bar
Bar Facing Burpees = Plank

10:30 AM Bootcamp
Warm-up:
20 front to back leg swings,
10 side to side leg swings,
100 DU,
20 air squats,
10 m inch worms
Bootcamp Workout:
Repeat, compare scores to 4/13/18
20 minute AMRAP
200 m run
20 m bear crawl
10 pull-ups (opt. jumping)
10 KB Swings (Rx 40/25)
10 DB rack squats (Rx 40/25)
10 push-ups
10 Ab mat sit-ups

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