Run/Row 600m or 1.5k Bike x 8min E4MOM
(score is slowest time of the 2)
Team WOD #1
20min AMRAP:
P1 – 200m Run – P2 – 200m Row or 0.5k Bike
20 Synchronized Kettlebell Swings
15 Partner Passing WallBall Situps
10 Alternating Burpee Pull-Ups RX+ Chest to Bar
Kettlebells = 24/16kgs RX+32/24 MRX 20/12
Wallball Situps = 20/14 MRX 20/10
* P1 / P2 Switch Row/Bike/Run Each Round; Each pass is a rep on WB sit-ups*
Rest 3min
Team WOD #2
For Time: (5min cap)
P1 or P2 – 400m Run – P1 or P2 – 400m Row
30 Synchronized Kettlebell Swings
20 Partner Passing WallBall Situps
10 Alternating Burpee Pull-Ups RX+ Chest to Bar
Shoulder, Core & Grip Development
100m Double Kettlebell/Dumbbell Overhead Walk
2×10 Dumbbell/Kettlebell Curls
2×10 Kettlebell/Dumbbell See Saw Press
2×10 Reverse Hypers
2×10 Plate Pinch Curls to Press