PARTNER WOD

80 POWER CLEANS 65/95
100 – DUBS
800 MT RUN TOGETHER

60 THRUSTERS65/95
100- DUBS
400 MT RUN

40-D/L 135/185
100 DUBS
200 MT

20 BURPEES OVER PARTNER
100 DUBS
100 MT

4 RDS
100 MT FARMERS CARRY 35/55 DB OR KB
20 HOLLOW ROCKS
20 BOX JUMPS
1 ROPE CIMB

WARM UP
25 MT HIGH KNEES
25 MT BUTT KICKS
50 MT JOG

1 MILE
30 POWER SNATCHES 65/95
30 PULL UPS
15 FRONT SQUATS 105/155
15 HSPU

TIRE FLIPS! GET YOUR HANDS DIRTY. ( COACHES CHOICE OF DISTANCE /REPS)

TABATA
8 RDS 20 SECS ON 10 SECS OFF

ROW (CAL)
PUSH UPS
WALL BALLS
LUNGES IN PLACE

ALL OUT !

WARM UP
200 MT JOG
10 FRONT SQUATS WITH EMPTY BAR
30 SECS HOLD HANGING FROM THE PULL UP BAR

WOD
20 MIN AMRAP
10 KNEES TO ELBOWS
15 HANG SQUAT CLEANS 65/95
20 SIT UPS

RX+ 85/115