Warm Up
30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings
Back Squat Demo/ Practice/ Form checks
WOD
COMPETITIVE
For time, in pairs
* In weighted vest (20/14)
4.8km run
100 Pull-ups
200 Push-ups
300 Air Squats
* One partner works on the run while the other works on the bodyweight movements. partners must switch every 400 meters. If either one of the components are finished before the other, both partners may work simultaneously at the unfinished component.
PERFORMANCE
For time, in pairs
4.8km run
100 Pull-ups or Jumping Pull-ups
200 Push-ups or Elevated Push-ups
300 Air Squats
* One partner works on the run while the other works on the bodyweight movements. partners must switch every 400 meters. If either one of the components are finished before the other, both partners may work simultaneously at the unfinished component.
LIFESTYLE
EMOM24
Minute 1
Max Shuttle Runs
Minute 2
AMRAP
1 Jumping Pull-up
2 Elevated Push-ups
3 Air Box Squats
For Time, in pairs