29062013

Sandbag Partner WOD

For A Time & AMRAP Rounds

"Cash In"

50 Sandbag get ups (25,15)kg

(only 1 partner working at one time)

Then

12 Min AMRAP

** 200m Sandbag Run

10 Sandbag lunges (25,15)kg

10 Sandbag shoulderings (25,15)kg

(While partner A is running with sandbag, partner B is to complete as many rounds as possible of 10 sandbag lunges & 10 sandbag shoulderings.  When partner A returns they swap with partner B running and partner A picks up where partner B left off in the AMRAP - keep alternating for the 12 mins)

"Cash Out"

100 Sandbag broadjumps (25,15)kg

** Sandbag Waiter holds  (25,15)kg

(While partner A completes as may broadjumps as possible - partner B holds the sandbag in a waiter hold - With this "Cash Out" the sandbag used for the waiter hold must not be put down on the ground until the 100 sandbag broadjumps are completed.  If the sandbag is dropped or put down a penalty of 5 burpees each between the partnership must be completed, then you can continue with the broadjumps.