Warmup
100 Single unders
100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
For Time
“Junk Yard Dog” with Partner
WOD (0530 & 0630 only)
“Get Up and Row!”
Two persons perform two rounds each of the following couplet for time:
2K row
Turkish Get Ups (53/36lb kettlebell)
How to do it: At “3-2-1, Go” Person A begins rowing while person B performs TGU’s. When person A completes the 2 K row, swap roles. When person B completes the row, that’s one round. Repeat. In the end both persons will have completed two 2K rows, and two sets of TGU’s.
Post team total of TGU’s to Comments.
***1600 WOD at the track (changed due to PAIR DAY)***
Warmup
Jog 1/4 mile
WOD
3 partner 3 mile relay race
Two persons (persons A&B) set up at one end of the track and one (person C) at the opposite end. At "Go" person A runs 200 meters and tags person C, who runs 200 meters and tags person B. Continue alternating 200 meter legs until the team accumulates 3 miles. A "tag" must be performed at each hand off.
Post time to complete to comments
***1600 WOD at the track (changed due to PAIR DAY)***
Warmup
Jog 1/4 mile
High knees “out” 50m
Karaoke “back” 50m
Backward run “out” 50m
Butt kicks “back” 50m
WOD
3 partner 3 mile relay race
Two persons (persons A&B) set up at one end of the track and one (person C) at the opposite end. At "Go" person A runs 200 meters and tags person C, who runs 200 meters and tags person B. Continue alternating 200 meter legs until the team accumulates 3 miles. A "tag" must be performed at each hand off.
Post time to complete to comments
Have a good weekend!