PARTNER WOD …Who will be the winning team today ???

One Athlete working at a time Each Athlete completes all reps Run together Perform as follows:

All athletes run 400m.

When all teammates are back,

Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on to next exercise.

Then run 400m.plus 1 rope climb

Time is when last teammate finishes. BASED ON TIME!

start 400m Run Then Ladder from 1-10

1. Burpees

2. hanging knees to elbows

3. using slam ball – Ground to Overhead AHAP

run 400 in between moves plus 1 rope climb

BEGINNERS – SCALED DOWN VERSION OF WOD

400m Run Then Ladder from 1-7

1. Burpees

2. knees to elbows on mat

3. Slam ball – Ground to Overhead @ manageable weight

run 400m in between plus 1 rope climb lying from ground

Saturday February March 2 2019