3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips

14Nov2015

Partner WOD

20 Minute AMRAP:
While partner A is running 400m, partner B is completing the AMRAP.  When A returns, B runs & A picks up where B left off.  Score is total rounds/reps completed as a team.

30 x Double Unders
20 x Bastard Sit-Ups (45 / 25#)
10 x DB Snatch (45 / 30#)

**Reps for DB Snatch are L= 1, R= 2