Worm Warm-up
Stay focused, stay on task, work as a team
2-3 rounds each depending on the number of people present.
12 Worm Squats
12 Worm Facing synchronized burpees
WOD 1
500-meter row, partner completes 125 double-unders (each)
50 deadlifts (275 / 185 lb.)
partner holds barbell at the waist
50 toes-to-bars, partner hangs
10 Minutes Rest
WOD 2
Working with someone you haven’t worked with before. Same or opposite sex.
Part 1
6 Rounds (3 each)
10 Alternating DB Snatches (75,55)
50 ft Handstand Walk
*One person works at a time. Once partner crosses the 50ft line they need to sprint back and tag their partner.
Part 2 – As a Team
60 Calories on the Bike
50 Burpee Lateral jumps over your partner
40 Strict Handstand push-ups