What it is all about! How awesome!
WARM UP:
400 M. Run
21-15-9
Push Ups
Sit Ups
Air Squats
400 M. Run
Then:
Mobilize
SKILL / LIFT:
Teams of 2:
EMOM 10
EVEN: 10 Tit for Tat Push Ups (Partner must hold position while waiting)
ODD: 10 Tit for Tat Front Squats (Partner must hold rack position while waiting)
*Weight = (165/115) (155/105) (135/95) (115/75)
WOD:
Teams of 4:
For Time
800 M. Team Relay Run (1 Person at a time)
Then:
5 Rounds
40 Pull Ups
50 Push Ups
60 Air Squats
Then:
500 M. Team Relay Row (1 Person at a time.)
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