This workout is dedicated to the 26 victims of the shooting at Sandy Hook Elementary School in Connecticut. This tragic event occurred very close to where MaD lived in the USA and friends of ours live close by. They will be performing this workout on this date in the USA as a fundraiser to support the survivors and victims families. You can contribute HERE if you would like to.

The WOD: Partner WOD

10 minute AMRAP of:
10 Thrusters
6 Burpees
10 Kettlebell Swings

Only one partner will be moving at a time and cannot advance to the next movement until both partners have completed the movement. For example Partner A does their 10 Thrusters then partner B does their 10 thrusters, then they move on. It does not matter who does the movement first so if partner A starts the thrusters it does not mean they need to start for the burpees.

Weights and standards:
RX:
Thrusters= 40kg for men/ 30kg for women
Burpees= Chest must make contact with the floor and the way down and feet must leave the ground at top position with hands above head
Kettlebell swings= 24kg for men/ 16kg for women

Scaled:
Thrusters: 35kg for men/20kg for women
Burpees= Same as RX
Kettlebell swings= 16kg for men/ 12kg for women

CO-ED Teams: will do weights as described above just will have two sets of weights.

Then at 10am stick around to become the master of double roller mobility like Matty in today’s feature pic. Not really but we will be covering mobility to ease you back into the year ahead.