#squadWOD

Announcements

The next NUTRITION seminar will be Saturday July 20th at 9am!

Alamo Ranch Fit Club – Functional Fitness

You’ve Got a Friend in Me #squadWOD (AMRAP – Rounds and Reps)

In Teams of Two Complete the Following:

15 min AMRAP

10 DB Front Squats (50/35) – 1 DB

Cal Row (15/12) or Assault Bike (12/10)

10 DB Thrusters (50/35) – 1 DB

*while partner is working, other partner is holding a wall sit

3 mins Rest

12 min AMRAP

10 DB Alt Rev. Lunges (50/35) – 1 DB

250m Row / 200m Run

10 Alt. DB Snatch (50/35) – 1 DB

*while partner is working, other partner is hanging from a pull-up bar

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