Primarily Indoors
We are running the Pair Up Throwdown during all classes today. You do not need a partner nor do you have to be officially registered to take part, just show up like it’s a normal class and have some fun. More info on the throwdown can be found through this link. The workout will be released on Thursday night at 3pm.
Warm-Up
200M Run Together
10 – 8 – 6
Good Mornings
Front Squat with plate and press out
Shoulder Activators*
*Round 2 – Hip Touches Each Side
Round 3 – Hand Turn Overs Each Side
Pair UP ThrowDOWN
WOD – Time CAP – 35:00
For time, as pairs:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
Extra Work
Assault Bike conditioning
200/150 Cals For time
Completed as..
:45s Moderate
:15s Max Sprint
*Continue until finished
ADV – 300/225