Saturday, October 29th, 2022
General Warm-Up
2 rounds
1.5 min cardio of choice (last round 20 second sprint)
15 sit-ups
15 air squats
15 ring rows
8 long jumps
5-10 minutes to practice the movements with your partner
1.5 min cardio of choice (last round 20 second sprint)
15 sit-ups
15 air squats
15 ring rows
8 long jumps
5-10 minutes to practice the movements with your partner
WOD
Competitive
2 rounds for time in pairs
100 burpees
100 cal row
100 sit-ups
100 box step ups (24/20)
100 ring rows
100 burpees
100 cal row
100 sit-ups
100 box step ups (24/20)
100 ring rows
Performance
2 rounds for time in pairs
80 burpees
80 cal row
80 sit-ups
80 box step ups (24/20)
80 ring rows
80 burpees
80 cal row
80 sit-ups
80 box step ups (24/20)
80 ring rows
Lifestyle
2 rounds for time in pairs
60 no push-up burpees
60 cal row
60 sit-ups
60 box step ups (any)
60 ring rows
60 no push-up burpees
60 cal row
60 sit-ups
60 box step ups (any)
60 ring rows