WOD A: Festivus “Hold Down the Floor, I’ll be Right Back” – With a partner
8-Minute Time Cap,
27 Row Calories
21 x 1-Arm Alternating DB Snatch
15 x HR Push-ups
9 x 1-Arm Alternating DB Squat Clean
1 athlete works at a time. The non-active athlete holds a “front leaning rest” FLR position (i.e., a high plank).
Rx: 55/45 (not Festivus)
Intermediate Men: 50#
Intermediate Women: 35#
Novice/Masters Men: 35#
Novice/Masters Women: 20#
WOD B: For time, with a partner, one person working at a time, except for the run,
Partner Run 400m
50 x wall balls (20/14, 14/10, 10/6)
30 x pull ups (Rx, bands, jump or rr)
Partner Run 400m
30 x pull ups
50 x wall balls
Partner Run 400m
