Monday – 220214

Monday – 220214

SWOD

Every 5 minutes for 3 sets, complete:
Bench Press x 5 reps – AHAP
Single-arm Banded Pulldown x 10 reps/arm @ 2121
DB Reverse Flye x 10 reps

WOD

“Valentine’s Day Partner WOD”

Complete as many rounds and reps as possible in 14 minutes of:
14 Burpees Over Your Partner*
14 Partner Wall Ball Shots – rainbow style
14 Partner Abmat Sit Ups w/ Med-ball (toss back and forth)

*Partner 1 performs burpees and jumps over Partner 2 who is holding a plank (switch as needed)

……….

BURN

In teams of 2, complete the following for time:
100 Braided Rope Single Unders each
100 Air Squats
100 Push Ups
50 Braided Rope Single Unders each
50 Jump Squats
50 Burpees
25 Braided Rope Single Unders each
25 Pistols
25 Handstand Push Ups

Note: Only one athlete works at a time to complete the required reps, other than during the Jump Rope where athletes work at the same time to each complete the required number of reps.

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WOD