Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 wall balls (20/14)

10 GHD sit ups

10 good mornings

WOD:

As a two person team, complete the following:

100 double unders (per person)

50 thrusters (95/65) (per team)  P1 does thrusters while P2 holds a plank.

Run 500 meters with 2 sledgehammers (16/10, a sandbag (50/35), and bumper plate (45/25) (per team)

25 dead hang pull ups per person.  There must be a half second pause at the bottom or it's not a dead hang.

Sprint 25 meters and do 5 burpees for 250 meters (per person)

50 hang power snatches (75/55) (per team).  P1 snatches while P2 wallsits)

250 meter ovrehead ball carry (20/14) (per person)

10 handstand push ups (per person)

Run 400 meters (per person)

For time.

Both partners must move from movement to movement as a team.