WARM UP
3 RDS
100m Run
8 Hollow Rocks
5 L/R Seated DB strict Press
6 Med Ball Clean
6 Alternating Cossack Squat
S/S
TABATA
3 RDS
Heel Taps
Back Extensions from Floor
Tuck Ups
Flutter Kicks
Partner WOD
20 MINUTES
0:00 - 6:00
800m Run
Partners may choose distance of alternating 100m/200m/400m run. Each partner must run a total of 800m each)
*rest in time remaining
then
6:00 - 12:00
AMRAP
Partners Alternate Rounds
3 DB Snatch, 50/35#
6 Push Ups
9 Air Squats
then
12:00 - 14:00
REST
then
14:00 - 20:00
AMRAP
Partners Alternate Rounds
3 Thrusters, 115/75#
6 cal Bike/Row
9 T2B
Score is total rounds complete