Team WODs: In 2 Athlete teams
WOD #1 (10 min time cap)
– 2000m Row or 5k Bike For Time
(Rules = Athletes must switch every 250m for Row and 0.5k for Bike)
Rest 5min from time cap
WOD #2
20min AMRAP:
20 Alternating Over the Bar Burpees
20 Alternating Deadlifts
20 Alternating Hang Cleans
20 Alternating Shoulder to Overhead
20 Alternating Toes to Bar or Partner Passing WallBall Sit-ups 20/14 MRX 20/10
Barbell Weights = 95/65lbs RX+135/95 MRX 75/55
*Partner 1 does 1 rep, Partner 2 does next rep for 20 (10 ea) on all exercises*
Team Core Development
20 High Plank Partner Alternating High Fives
1min Partner Back to Back Squat Hold
20 each Team Leg Throws / Lifts
