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Warm up:

Sampson stretch for 2 mins

3 inch worms

10 trunk twist 

10 pass throughs.

400m run

12 squats 

12 hollows

 

WOD A: teams of 2

3 rounds each 

1:15 row

:45 sec rest/transition  (Athletes switch during rest)

Then while Athlete A is rowing Athlete B is doing Burpees 

Score is total meters rowed + number of Burpees 

 

Then rest 4 mins.

WOD B:

Complete 4 rounds each

8 RFT:

5 power snatches 95/65

5 hang power cleans 95/65

(Partner hold KB)

10 AKBs 53/35

10 goblet squats 53/35

(Partner hold dead lift bar 95/65)

30 DUs

Athlete 1 will do 5 PS and 10 PC, then Athlete 2 will do 5 PS and 10 PC, THEN, Athlete 1 will do both KB movements, then Athlete 2 will do both KB movements.

Then each will do 30 DU's; one at a time.

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