“Tag, You’re It”
9 Min AMRAP (Partner/Challenge)
12/9 Assault Bike Calories
15 DB Deadlifts (100/70)
12 Burpee
9 DB Thrusters (100/70)
FW: RWAN
Notes: Pick a partner and see if you can catch them. One person starts on the Assault Bike, one starts on the Burpees. If you get to a movement while your “partner” is still on that movement, tag them and make them buy you a smoothie after class ;) If there aren’t enough dumbbells, you may sub 53/35# Kb for the deadlifts/thrusters
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Mobility:
Romwod of the day (Recover Shoulders & Hips, 21 Min)
Optional Wod:
3 RFT- 21 Min Cap
400m Run
15 Dual KB Front squats (106/70)
100m Farmers Carry
Notes: Stay outside for the workout and do not distract class during ROMWOD session. You can keep the 400m run outside by starting at end of gym building (closest to dumpster) and finish back on front dock outside of gym entry door. Please DO NOT drop KB. If you need to rest at any point, set them down. You break it, you buy it.
