TUESDAY 9-12-17

HAPPY BELATED BIRTHDAY TO COACH MICAH

30 years Young 🎉🎉🎉🎉

IMG_1577

 

WARM UP

3 Rounds (Not for time, but warm up, for quality and to get blood flow)
MIN 1
10-15 Calorie Row
MIN 2
8-12 Strict Pull Ups
MIN 3
8-12 Dumbell Strict Press
MIN 4
8-12 Heavy Russian KB Swings
*You pick the reps, but this is the range I’m looking for. Just trying to jump into it and get a good warm up for the workout!

 

WOD 👫👬👭
(Waterfall partner WOD)
12 Rounds Total each completes 6 Rds .
10/12 Calories ROW EACH (Hard, consistent pace)
5 Strict Pull ups
As Soon as partner 1 gets off Rower partner 2 starts Row
*Starting with no weight, every 2 rounds add weight to the strict pull ups! Rest after each round 45 sec if doing solo.

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