Warm up
3 rounds of: Run 400m, 10 air squats, 10 abmat sit ups
shoulder prep
Stength
8:00 to establish 1RM for front squat
Partner WOD
15:00 AMRAP
while 1 partner is running 400m the other partner is working on 10 pull ups, 10 TTB, 10 OH walking lungs (95/65). When partner 1 comes back from the 400m run he/she will pick up where athlete 2 left off and go run 400m. They will alternate for the 15:00.
3 rounds of: Run 400m, 10 air squats, 10 abmat sit ups
shoulder prep
Stength
8:00 to establish 1RM for front squat
Partner WOD
15:00 AMRAP
while 1 partner is running 400m the other partner is working on 10 pull ups, 10 TTB, 10 OH walking lungs (95/65). When partner 1 comes back from the 400m run he/she will pick up where athlete 2 left off and go run 400m. They will alternate for the 15:00.
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