Trophy Saturday…. We were all winners today!!  See everyone next Saturday!

35 min cap

One partner is picking one of these move…. while the other partner goes down the list 

1. dragging a sandbag 2x room or

2. running 200 m with a mb or 

3. hanging from rig doing knee raises with a bouncy ball or small MB 

 

 

 

METCOM  Each partner must complete all the moves before moving on 

warm up song bring sally up ….squats and push ups

1. WOD

2rope climbs
100 Single Skips                                   ATHLETE 2 PICKS 1,2,3 while ATHLETE 1 completes WOD then switch 

2.WOD

40 Jumping Lunges
30 Burpees with a buso ball or Med ball      SAME

3.WOD

20 Ring Dips/ bench or bands
10 Wall Walks (nose to wall) from plank      SAME

4.WOD

20 Battle rope.. doing alt waves 
15 Burpees with a bosu ball or med ball      SAME

5.WOD

40 Jumping Lunges
100 Single Skips                                             SAME

rest 2 minutes in between each section