WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
Then:
Mobility
SKILL / LIFT:
Warm up Wod Movements
WOD:
For Time: (Teams of 2)
Station 1:
30/20 Cal. Row
30/20 Cal. Assault Bike
*Each pair must do both.
Station 2:
25 Synchronized Deadlift (225/155) (205/135)
Station 3:
50 Synchronized Bar Facing Burpees
Station 4:
20 Synchronized Bar Muscle Ups
*Sub. for 30 Synchronized Pull Ups.
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