Warm-up
Dynamic Warm-Up
-High Knees
-Butt Kickers
-Bear Crawl
-High Kicks
-Lunges
-Spiderman
-Broad Jump
Then
Partner Up!
Cone Game
Partner WOD
3 Mile Bike
100 sit-ups While Partner holds a Plank
200 Double Unders
60 Pull-ups While Partner Hangs from the Pull-up bar
1 mile Run
100 Air Squats While Partner Holds a Wall Sit
*Partition distance on Bike and Run (8 200s or 4 400s). Repetitions are split between partners.
L2 – 2.25 Mile Bike/80 Sit-Ups/40 Pull-Ups
ADV- 60 GHD Sit-ups, 100 Chest to Bar
Rainy/Cold Subs – 2K Ski/2K Row/Air Runner or Bike Again
Extra Work
E3MOM15
2 Power Clean
2 Hang Squat Clean
2 Squat Clean