Warm-up
20 Synchronized Push Ups
400m Indian Run
20 Synchronized Air Squats
Skill
Handstand Walking
-Spend 10 Minutes working on technique. Those who are proficient work on speed and turn arounds
WOD 1
For time, working as male/female pairs each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs
The first pair will start on the row and may not move on until both athletes have rowed 50 calories. Once the first pair moves on to the GHD sit-ups, the second pair may enter and begin rowing. Pairs may not move on to the next station until they have both completed the reps and the pair ahead of them moves on, except on the box jump overs, where multiple pairs may be jumping at once.
Team athletes get priority for GHDs. Toes to bar can be used as a sub.
Rest 10 Minutes
WOD 2
Guy/Girl Partners
15-12-9
Squat Snatch (135,95)
Synchronized Chest to Bar Pull-ups