Saturday, 30 January WOD

Warm up: 10 minutes

Partner WOD with rules:

• Rule #1: Minimum of 20 minutes of work required for everybody!!!
• Rule #2: Both partners will complete 1 round every 4 minutes
• Rule #3: Sprint through your round then rest the remaining time

METCON:

• 4 minutes to complete 2 rounds of:
  • 8 box jumps 24/20
  • 8 thrusters 95/65
  • 8 bar facing burpees
• on the 4:00 minute mark, complete 2 rounds of:
  • 8 box jumps 24/20
  • 10 thrusters 95/65
  • 8 car facing burpees
• on the 8:00 minute mark, complete 2 rounds of:
  • 8 box jumps 24/20
  • 12 thrusters 95/65
  • 8 bar facing burpees
• on the 12:00 minute mark, complete 2 rounds of:
  • 8 box jumps 24/20
  • 14 thrusters 95/65
  • 8 bar facing burpees
• on the 16:00 minute mark, compete 2 rounds of:
  • 8 box jumps 24/20
  • 16 thrusters 95/65
  • 8 bar facing burpees
• on the 20:00 minute mark, compete 2 rounds of:
  • 8 box jumps 24/20
  • 18 thrusters 96/65
  • 8 bar facing burpees
• on the 24:00 minute mark, complete 2 rounds of:
  • 8 box jumps 24/20
  • 20 thrusters 96/65
  • 8 bar facing burpees
• on the 28:00 minute mark, compete 2 rounds of:
  • 8 box jumps 24/20
  • 22 thrusters 95/65
  • 8 bar facing burpees
• on the 32:00 minute mark, hug yourself good job!!!

GD