Partner WOD
WOD
Every 3 minutes for 12 minutes
400 M Run
Max Pull ups
Rest 3 minutes
Every 3 minutes for 12 minutes
500/400 M Row
Max Wall Balls
Athletes: Score = total pull ups + total wall balls
DRIVE
Every 90 seconds for 30 minutes (4 sets)
Station 1: 200 M Run
Station 2: 30 Single Arm overhead walking lunges (15 each side)
Station 3: 30 Single Arm DB Front Squat (15 each side)
Station 4: 40 Ab Mat Sit ups
Station 5: Max C2 Bike Cals
Athletes: The goal is to hit each interval with 10-20 seconds rest before the next movement.
