Tuesday 121211 Partner Row/Run + bodyweight

A few announcements for the coming week:
  • Wednesday morning 12-12-12 YOGA- for one day only- an 8:30-9:45 yoga class will replace the regularly scheduled 9am class.  Regularly scheduled WODs are at 7 and 10am.
  • Thursday afternoon is a -1.8 foot low tide… the lowest of the year!  A group will be doing a Malibu Pier-Paradise Cove Pier and return run (14 miles) departing from beneath Malibu Pier at 2:30pm.  Are you interested in carpooling to Paradise Cove and running TO Malibu Pier only?  Let us know.
  • Friday Holiday Party begins at 6pm.  A sign up sheet is up on the chalkboard- will you be there?  Let us know so we can plan accordingly!  Indicate how many of you are coming- thanks!
  • Saturday morning 8:30am Yoga
  • Saturday morning 10am WOD

Back burpee, standard burpee or max height vertical jump?  You decide!
Tuesday’s WOD: classes at 6, 9am and 4, 6pm.  Foundations class at 8am.
(Brought to you, in part, by Cam/Ken) 
Partner* WOD
I. A-Row 1000 or Run 800m, while B- AMRAP of 5 Pull ups, 10 Push ups, 15 Squats, 20 sit-ups  THEN SWITCH roles (uninterrupted- no break)
II. A-Row 500 or Run 400m, while B- AMRAP of 5 Pull ups, 10 Push ups, 15 Squats, 20 sit-ups  THEN SWITCH roles (uninterrupted- no break)
III. A-Row 250 or Run 200m, while B- AMRAP of 5 Pull ups, 10 Push ups, 15 Squats, 20 sit-ups  THEN SWITCH roles (uninterrupted- no break)
Post total number combined body weight reps AND total finish time.
*this CAN be done in a group of 3 or 4- 1 person row, other runs, other 1 or 2 do AMRAP

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