Saturday 01 October 2016

A.:
"Bring Sally Up"-Warm-up
Workout is performed to "Flower" by Moby.  Its a paused squat workout. When you hear "Bring sally up", athletes will squat up.  Then you will hear "bring sally down" at which point the athlete will return to the paused squat position.

B.:
-Partner WOD-
AMRAP 25:
Partner 1: 500m Row or run 400 m
Partner 2: 1 Round:
15 Ab mat Sit Ups
15 KB swings (24\16)
45 Double Unders OR 90 Single Unders

* Partner 1 starts on row or run, Partner 2 starts on Sit Ups. When both partners are done they will switch, Partner 2 will row and Partner 1 will do 1 round of work.