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

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