Warm-up
Partner Up!
P1- Row 250/200m
P2- Plank Hold
Switch
P1- Row 250/200m
P2- Wall sit
Switch
Strength
EMOM10
2 Box Squats
Bring a Friend WOD 1
15 Minute AMRAP
250M Row
5 Shoulder to Overhead (135,95)
10 Wallballs
Level 2- 115,75
Level 1- 95,50
Beginner Friends- (75,35)
ADV- 165,110; 30/20lb Wallball
One person works at a time- Earn your rest!
Score=Total Reps
Rest 2 Minutes
WOD 2
100 Sit-ups for time. One person works while the other rests.
ADV – No resting, partner holds a plank
4:45 Conditioning WOD
Every 4 Minutes for 20 Minutes
500m Row
Rest 5 Minutes
Every 3 Minutes for 15 Minutes
0.6 Mile Bike
Report fastest and slowest splits. It should start at a 90- 95% pace. Do not crush yourself on the first sprint!