Warm Up and Mobility
Partner Workout 👫👬ðŸ‘
 “Ghostrider”
AMRAP 21
7 x Burpee Ring Muscle Ups
21 x KB Swings 70/53
48 x Wall Balls 20/14
One person works on AMRAPÂ while the other runs 100,200,300,400m
Warm Up and Mobility
Partner Workout 👫👬ðŸ‘
 “Ghostrider”
AMRAP 21
7 x Burpee Ring Muscle Ups
21 x KB Swings 70/53
48 x Wall Balls 20/14
One person works on AMRAPÂ while the other runs 100,200,300,400m
Irish Mafia w/ Matty McF, way to work!
2+46
(RMU pulls, #44, #14)
Each accumulated 1600m (+)
Thanks Chris, great work 5AM
Enjoy the day
Way to get at it 6 AM Allstars!!
Warm up was fun and loved the extra time in mobility especially for this WOD.
My strategy of running 1st didn’t pay off as it seems I spent the time doing runs and wall balls but still a smoker of a work out!!
Team Wall Ballers – 4+33
Great job as always Chris giving tips and keeping us moving!!!
WOD: “Ghostrider”
3 + 38
Team: AM Done Partnered w/ Adam L.
Broke the running up 100/400 , 200/300.
Small but Mighty 9:30!
Thanks Mike!
Diglers
WOD: 3 + 47
7 X burpees + 7 mu transitions
21 x KB, 44#
48 x WB, 14#
Melissa ran 400 and 100 and I ran 300 and 200
WOD : 3+68
Partnered up with John… this one with the afternoon heat was brutal. Felt good to finish it though!
Great job 4:30, thanks Duane and Kelly G!
WOD: partnered up with Gus, 3+65
I did MU transitions, these were feeling good today! This was a TOUGH workout, especially with how hot it was. Nice work Gus and the rest of the 4:30, thanks Kelly G & Duane!