WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
SKILL / LIFT:
Warm up WOD Movements
WOD: (Teams of 2)
For Time:
400 M. Run
100 DU’s *partner holds plate OH
50 Plate O.H.. Lunges (45/35)
50 Deadlifts (205/145) *partner hang from bar
20/16 Cal Row & 15/12 Cal Bike
400 M. Run
100 DU’s
30 Plate O.H. Lunges
30 Deadlifts
20/16 Cal Row & 15/12 Cal Bike
*Rest 3 mins and repeat in reverse. Partners will row and bike at the same time and switch once each has finished calories on bike and rower.
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