1. Warm up/mobilize
2. Skill (CF Only)
Team Tyre Flip and jump Through Challenge – 2 teams, AMRAP 6
3. Strength (CF Only)
AMRAP 6: Teams of 2. Partners are stationed on opposite sides of the box.Partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1.
3. WOD
Endurance
For time:
25 x Clean & Jerks (60/42.5)
200m Run
50 x T2B
400m Run
75 x Pull ups
600m Run
100 x Burpees
800m Run
200 x DU
Teams of 2. Split reps however. Runs completed as 200m relays except both partners complete the first run together. Sub singles for DUs 3:1.
CF
3 RFT
15 x OHS (60/42.5)
30 x GHDSU**
45 x KBS (24/20)
**Only if athlete is Rx’ing full WOD. Otherwise substitute v-sits.
4. Recovery
Ab stretch
Bar bell calf roll