Thursday, 16 November WOD

Warm-up

  • 3:00 Machine Into 2 Rounds
    • 15 Air Squats
    • 10 Leg Swings (each leg)
    • 5 Inch Worms + 2 Push Ups
    • 10 Kip Swings

METCON:

  • Teams of 2 – For time:
    • Run, 800 m
    • 50 Toes-to-bars
    • Run, 800 m
    • 40 Burpee Box Jump Overs, 24/20 in
    • Run, 800 m
    • 30 Ground-to-Overheads, 135/95 lbs

Complete in teams of 2. One partner runs an 800 while the other works on the movement then they switch, both partners need to complete all movements (50 ttb each, 40 BBJO each and 30 G2OH each). If the runner gets back before the other partner is done with their movements then they save the remaining reps for the end of the workout, for example if they have 10 ttb left then they will complete those remaining ttb at the end of the workout (after the G2OH). If you finish your movement before the other partner is done with the run then rest until the other partner is back from the run. Scaling Options: Scale to knee to elbows or knee raises or v-ups if needed. Use a box jump height that allows you to jump and keep moving, use a barbell weight to keep at least sets of 3-5 t&g or very quick singles!

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