(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec bike or row then 2x: 5 air squats, 5 WB, 5 box step-ups, 5 hanging shrugs, then 1x: 10 WB, 3 DB step-overs, 5 pull-ups, 5 box jumps
WOD
Teams of 2: 30 min AMRAP
20/16 cal Bike
10 WB (25/20 & 10/9) (50+ 20/14 & 10/9)
10 DB Box stepovers total (20” for all) (1x 50/35) (50+ 1x 35/20)
10 Pull-ups
10 Box jumps (24/20) (50+ 20/18)
*Alternate movements between the pair.
