Warmup
get loose then jog 400m
walking lunges down - butt kicks back
crab walks down - high kicks back
10 air squats - 5 wb air squats - 5 wb shots
5 box step ups - 5 box jumps
empty barbell - 5 jefferson curls - 5 sdhp
row 500/400m
PARTNER WOD
4 rounds. (2 each)
Partner A
30 Wall ball shots
Partner B
Run 200
2 rounds (1 each)
Partner A
Sumo deadlift high-pull, 30 reps
Partner B
Bike 25 calories
4 rounds (2 each)
Partner A
30 Box jump
Partner B
300 meter row
2 rounds (1 each)
Partner A
Push press, 30 reps
Partner B
Run 200
4 rounds (2 each)
Partner A
30 Ball Slams
Partner B
15 cal bike
2 rounds (1 each)
Partner A
30 Hang Cleans
Partner B
300 meter row
100 Wall ball sit-up together. Legs locked
75lb/45lb
