191219 - BAMF DAY!!! (Bring yo' friends!)

QOTD - Biggest adrenaline rush you’ve ever had?

WARM UP - :30 row while other partner does a movement
Round #1 - PVC Pass Thrus
Round #2 - Down Dog Toe Reach
Round #3 - Straight Leg Crunches

GAME - “Snowball Fight”

COACH PREP - Review form of movements
Practice round 3 of each! Then switch!

WOD - w/ a partner

A (Competitive)
AMRAP 18:
15/12 Calorie Row
6 Goblet Squats 70/55
12 Ab Mat Sit Ups
(partner does one whole round then switch)

B (Performance)
AMRAP 18:
12/10 Calorie Row
5 Goblet Squats 55/35
10 Ab Mat Sit Ups
(partner does one whole round then switch)

C (Health & Fitness)
AMRAP 18:
10/8 Calorie Row
5 Goblet Squats 35/25
8 Ab Mat Sit Ups
(partner does one whole round then switch)