Thursday 22.12.1 WOD

With a partner for time:


1000m Row

50 Sit Ups

2000m Bike

40 Push Ups

1000m Ski

30 Inverted Row

Purpose and Desired stimulus:

Long duration Partner WOD using

cardio pieces and body weight

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– Consider reducing the time of AMRAP for beginners

– reduce distances and rep schemes

– progressive scaling on movements