Movement Prep: 

Warm-up: 

With a Partner... 

  • 500 m Row/Inchworm Complex 
  • 40 Partner Med-ball Sit-ups 
  • 30 Partner Med-Ball Squat Toss 
  • 20 Partner High-five Burpees 
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)  

Fun: 5 Min. Partner Tabata Row (Strapless) for Calories  

Workout: 

12 Min AMRAP 

  • 3 Snatches (135/105) 
  • 6 Clean & Jerks (135/105) 
  • 9 Chest-to-bar Pull-ups 
  • 54 Double Unders  

**Lift-Off Workout & Main Site WOD 11/6/15

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