Warmup: Jumprope 2 minutes, Squat prep/mobility, Burgener warmup
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Partner WOD:
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Partner #1 starts when clock begins which will give Partner #1 exactly 7 minutes to complete as many reps as possible of 7 Sit Ups and 14 PVC Overhead Squats. When the 7 minutes is up Partner #1 moves onto station #2 for an additional 7 minutes of max reps of 7 Hanging Power Snatch and 14 Double Unders. Partner #2 will be trailing Partner #1 at the station behind in sequential order. At the conclusion of all 3 Stations both partners will add up total reps and total calories on rower which will be that teams score.
On a 21 Minute Clock (This is per athlete...so overall...28 minutes)
Workout #1 begins at 00:00
7 Minute AMRAP
7 Sit Ups
14 PVC Overhead Squats
Workout #2 begins at 7:00
7 Minute AMRAP
7 Hanging Power Snatch 95M/65W
14 Double Unders or 35 Singles
Workout #3 begins at 14:00
Max Calorie Row for 7 minutes
Time is up at 21:00
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Partner WOD:
--------
Partner #1 starts when clock begins which will give Partner #1 exactly 7 minutes to complete as many reps as possible of 7 Sit Ups and 14 PVC Overhead Squats. When the 7 minutes is up Partner #1 moves onto station #2 for an additional 7 minutes of max reps of 7 Hanging Power Snatch and 14 Double Unders. Partner #2 will be trailing Partner #1 at the station behind in sequential order. At the conclusion of all 3 Stations both partners will add up total reps and total calories on rower which will be that teams score.
On a 21 Minute Clock (This is per athlete...so overall...28 minutes)
Workout #1 begins at 00:00
7 Minute AMRAP
7 Sit Ups
14 PVC Overhead Squats
Workout #2 begins at 7:00
7 Minute AMRAP
7 Hanging Power Snatch 95M/65W
14 Double Unders or 35 Singles
Workout #3 begins at 14:00
Max Calorie Row for 7 minutes
Time is up at 21:00
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