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28
Dec

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Saturday December 29th: With a Partner!

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Happy Saturday :). Grab a buddy and have some fun! 

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Within 10-mins… (The Chief (+) Remaining Time AMRAP) 

10  Rounds of The Chief (Trade Full Rounds, 5 Rds/Person)

Then, 

Remaining Time: AMRAP (Trading Movements) 

5 Bar Over Burpees 

7 T2B 

9 Wallballs 

The Chief: 3 Power Cleans (+) 6 Push-ups (+) 9 Air-Squats 

L1: 185/135, T2B, 30/20

L2: 135/95, T2B, 20/14 

L3: 95/65, K2E, 14/10 

L4: DB Cleans,  20 Ab-mat Sit-ups, 10/8 

(4-min REST) 

Within (12)-mins… For Time (Weight goes up each new Mvmt.)

400m Run (200m Intervals) 

50 Overhead Squats 

400m Run (200m Intervals) 

50 Front Rack Lunges 

400m Run (200m Intervals) 

50 Front Squats

L1: 115/85, 135/95, 155/105

L2: 75/55, 95/65, 115/85

L3: 65/45, 75/55, 95/65 

L4: Russian KBS instead of OHS, DB Farmer’s Style Lunges, DB Squats (Open Style), 200m (100m Intervals) 

(4-min REST) 

Against (8)-mins… For Time:

100 Cal Row

**Every time you switch: 50 Double-Unders (Person coming off the rower does DUs)**

**Once DUs are completed, Person 2 can start row again**

*Continue until 100 Cal. is completed* 

L1: 75 DUs 

L2: 50 DUs 

L3: 1/2 Attempts (+) 1/2 Singles, 80 Cal. Row 

L4: 75 SIngles, 70 Cal Row