Monday, June 12, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

Starting off the week with some conditioning! Several of you are competing in Flex on the Mall and this will also be an opportunity to play with this workout!

“DC Roulette”
Sponsored by The Chestee

Partners- “I go, you go”
3A: Workout BLACK
9 min AMRAP
Alternating Rounds of: (Partner 1 completes below, while Partner 2 is resting then alternate)
6 Ground to Overhead (155/105); (105/75lbs)
6 Burpees OTB

-2:00 minute Rest-

3B: Workout RED
9 min AMRAP
Alternating rounds of:
8 Alternating Pistols (4 each leg); Lunges
12 American Kettlebell swings (70/53); (53/35)
30 Double Unders (Single under)

Track total rounds/reps for 3A and total rounds/reps for 3B.  One round= is for each round by each partner.

 

 

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