Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
16 Alternating Lunges
8 Inchworms
Strength – Push Press
3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
WOD
AMRAP 20 ~ In Pairs
ELITE
Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
COMPETITIVE
Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
PERFORMANCE
Partner A
5 Knee Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
Stimulus Points
Switch Each Time The 500m Row Is Completed
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8 Clamshells per side
Even Minutes) 10 Hand Resistance Neck Curls
Cool Down & Dismissal
100m Walk
Seal Stretch
Quad Stretch
Doorway Chest Stretch