WARM UP :
2 rounds:
- 30s sprint machine
- 10 Air Squats
- 5 Inchworm
- 10 Pvc passover
Partner Day !
WOD 1 : (team of three )
(cap 8):
- Partner 1 :
* 400m
- Partner 2 :
* 300m + 10 jump squats
- Partner 3 :
* 200m + 15 jump squats
* Remaining time max reps of burpee to plate . ( together)
Score1: total number of burpees
WOD 2 : (team of 3)
For time (cap30): (YGIG)
- 100 Cal Machine
Directly into…
3 Rounds :
- 20 DB Thruster
- 20 Med-ball Front Alternating Lunges
- 20 Med-ball Sit-ups
- 20 Wall-balls
* Remaining time : Max reps of Back Squat from the ground
* The bar should not touch the ground in any time
* if the bar touches the ground the partners will perform 10 Push ups together
Score2: total number of back squats
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