FREE FRIEND FRIDAY!!!! Warm-up

Coaches Choice Obstacle Warm Up (Time)
Over, under, swing, climb, jump, run.

Metcon

Partner WOD 4000 (4 Rounds for time)
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35

Rest to 10 minutes

Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats

Rest to 20 Minutes

Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell

Rest to 30 minutes, then:
50 synchronized burpees
Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

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