Tuesday 1/10/17 - This IS a partner WOD :)

Coming up: CFF Holiday Party (January 21 @ the Ramada). Theme is Black and White, Sparkle and Shine! Get your ticket here.

MAIN WOD

M-1: 15:00 Bar Muscle-up Progression and Drills

M-2: AMRAP 25, alternating with Partner:

20 Steps Single Arm Overhead Walking Lunge, light dumbbell or kettlebell, left arm

20 Steps Single Arm Overhead Walking Lunge, light dumbbell or kettlebell, right arm

20 Calorie Row

20 Weighted Sit-Ups, same weight as lunge, dumbbell or kettlebell held at chest

Partners alternate full exercises. So Partner A performs 20 lunges with the left arm while Partner B rests, then Partner B performs 20 lunges with the left arm while Partner A rests. Then Partner A performs 20 lunges with the right arm while Partner B rests, then Partner B performs 20 lunges with the right arm while Partner A rests. Repeat with row, then sit-ups, then back to left arm lunge.

LEVEL 1 FITNESS

F-1: Ring Supports and Ring Dip Work

F-2: AMRAP 25, alternating with Partner:

10 Steps Single Arm Overhead Walking Lunge, light dumbbell or kettlebell, left arm

10 Steps Single Arm Overhead Walking Lunge, light dumbbell or kettlebell, right arm

10 Calorie Row

10 Weighted Sit-Ups, same weight as lunge, dumbbell or kettlebell held at chest

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