Row-Slam Spectacular

EQUIP: 

Part A: Partner, shared Rower, shared Slam Ball (30/20)

Part B: your own KB (53/35)

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*20 x Prisoner Squat

*10 x Straight Arm/ Straight Leg Sit-Up

*5 x Inchworm + Push-Up

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PART A:

20 Minute Partner WOD -

P1: 20 x Ball Slam (30/20)

P2: Row for meters

-switch every time partner completes 20 slams

-may not begin slamming until other partner starts rowing

-SCORE = total METERS rowed + total REPS of ball slam

PART B:

30 Minute “AMAP” -

*100m Burpee-Broad Jump

*200m Walking Lunge

*300m Bear Crawl

*400m S-A Overhead KB Walk (switch arms @ 1/2 way point (200m))

*50 x KB Swing

*Note: “AMAP” = As Much As Possible; simply get through as much of the assignment as possible within the time limit