Warm-up

• 400m Run
• 2 Rounds
  • 10 Air Squats
  • 10 Step Ups
  • 10 PVC Passthroughs

METCON PARTNER WOD

• Teams of 3 – For time:
  • 100 Machine Calories
  • 125 Wall Balls, 20/14 lbs
  • 150 Box Jump Overs, 30/24 in
  • 125 Wall Balls, 20/14 lbs
  • 100 Machine Calories

Machine Calories- row, bike, ski erg Complete in teams of 3. ONE PARTNER RUNS 200m while other partners chip away at the movements Scaling Options: Use a med ball weight that allows you to keep sets of 15-20 reps at a time. Use a box height that is challenging but doable, doing at least sets of 5 at a time.