#squadWOD

Announcements

Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.

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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