a) Warm up –
In single file lines, between posts:
- knee pulls there, 5 burpees
- quad pulls back, 5 air squats,
- side shuffle there, 5 push ups
- side shuffle back, 10 dowel pass thrus
- inch worm there
- jog back
b) Partner wod – 40 min time cap
With a partner, perform the following for time:
- 40 squat cleans – switch after every clean (155/125/100/75)
- 75 T2B – switch after every 5
- 75 Box Jumps (24/20) – see saw
- 40 thrusters – switch after every 5 (pull plates off from bar) – (135/115/95/65)
- 20 muscle ups – switch after every MU (scale: 3 pullups & 3 dips – switch after the 3s)
- 75 burpees – see saw
- 75 Double Unders – done together (scale: 20 attempts, or 225 singles – try and work on getting DU)
- 150 standing front lunges – switch after every 10 (45/25# plate held overhead)
