W.O.D.

GO GET IT FRIDAY:
*For Time:
100 Wall Balls
100 Sit Ups
*Break up anyway you want

PARTNER WOD:
3 ROUNDS:
Run 400 m (together)
60 Air Squats
40 Shoulder 2 OH

PARTNER WOD:
For Time:
100 KB Swings
Run 250 m ( together )
80 Barbell Push Ups
Run 150 m (together)
60 Goblet Squats
Run 100 m (together)
40 Toes 2 Bar

PARTNER WOD:
22 Minute AMRAP:
10 Wall Walks
20 Knees 2 Elbow
30 Bent Over Rows
40 Double Unders
*split reps evenly

WOD:
16 Minute Ascending Ladder (by 2’s) of:
FLOOR PRESS
*followed by:
5 Burpees
Run 100 m

Partner WOD:
20 Minute AMRAP:
20 Toes 2 Bar
20 Power Cleans
20 Front Squats
20 OH Plated Lunges
200 m Run ( Together )
Split reps evenly, run together

WOD:
*250 KB Swings
*10 sit ups each time you pause

WOD:
4 Rounds:
400 m Run
40 Floor Press

WOD:
5 Rounds:
40 Double Unders
15 Burpee Box Jumps
15 Push Press
*Rest 1 Minute after each round

WOD:
16 Minute EMOM:
3 HSPU’s
5 Pull Ups