Sit Ups

Team WOD

WOD: Conditioning
20 min AMRAP
15 Sit Ups
12 Wall Balls (20/14#)
9 Cal Row or Bike

Goal = 12+ Rounds

*Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests, when P1 is finished with their Sit Ups, P2 would start their 12 Wall Balls, etc.


Skill/Strength: Strength
Shoulder Press
5 reps @ 65%
5 reps @ 75%
5 or more reps @ 85%

Add 5 pounds to 1RM

WOD: Conditioning
For Time:
75 Power Snatches (75/55#)

Finish: Midline
Jumping Lunges
Mountain Climbers
Sit Ups

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
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