WARMUP
jog 400
line up in rows of three:
* bear crawl down
* run out back left into front 100m
* crab walk down
* run out back left into front 100m
* high kicks down
* run out back left into front 100m
* Group - coach led mobility and stretch
PARTNER WOD
Partner Wod:
Chipper
run 800m - together
100 wall ball sit-ups
10 synchronized burpees
run 200m
80 wall balls
8 synchronized burpees
run 200m
60 kb swings
6 synchronized burpees
run 200m
40 OH lunges L+R=1
4 synchronized burpees
run 200m
20 CTB
2 synchronized burpees
run 200m
10 Wall Walks
1 synchronized burpee
200m run
you must complete 5 rope climbs each before the end of the wod