Warm Up

3 Rounds
200M Run
12 Alternating Hip Opener Lunges
12 Dynamic Squats
6 Inch Worm Push Ups

WOD

For Time ~ In Pairs

COMPETITIVE

800m Run Together
200m Single DB Farmer Carry Split (75/55)
800m Run Together
75 Burpees Split
800m Run Together
100 Single DB Sumo Deadlift (75/55) Split
800m Run Together
100 Alternating DB Lunges (75/55) Split
800m Run Together
100 Wall Balls (14/10) Split

PERFORMANCE

800m Run Together
200m Single DB Farmer Carry Split (50/35)
800m Run Together
75 Burpees Split
800m Run Together
100 Single DB Sumo Deadlift (50/35) Split
800m Run Together
100 Alternating DB Lunges (50/35) Split
800m Run Together
70 Wall Balls (14/10) Split

LIFESTYLE

600m Run Together
200m Single DB Farmer Carry Split
600m Run Together
75 Elevated Burpees Split
600m Run Together
100 Single DB Sumo Deadlift Split
600m Run Together
100 Alternating Lunges Split
600m Run Together
70 Wall Balls or Bodyweight Squats Split

Stimulus: This is a long chipper with about 4km of running broken up. Pace the run and try not to get your heart rate too high during the other exercises, split often with your partner.