Durability
Band X Walk – 1 min
Ankling in Hollow Position – 30 seconds per leg
Skill/Strength
Warm up
Team up
WOD
In Team of Two, do this work really fast
100 Burpees to Plate
Immediately followed by
6 Rounds
250 Meter Run
25 Slam Ball (20/15)
Rules – Only 1 athlete can do burpees at at time. Some teams might decided to switch burpee athletes every other rep and if you do, make sure not to start your burpee until your partner is on the plate with both feet (finished with their rep). Reps do not have to be divided equally on the burpees i.e. 60/40.
The 6 rounds of running and slam ball have slightly different rules. We still have the rule that only 1 athlete can be working at a time. However, this work has to be divided evenly so each athlete does 3 full rounds. Additionally, the work of 1 round cannot be split between the partners. You have to complete the run and the slam ball reps before your partner can start their run.
Scores from Friday
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