Partner WOD

Name your favorite exercise?

Body Weight Challenge day 10 - 20 Burpees

Warm Up 2

Warm Up
4 X 50M Run
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
Two Rounds:
Air Squat - 10 Reps
PVC Pass Through - 10 Reps
OHS Squat - 10 Reps
Mtn. Climbers - 10 Reps

Mobility
Wrist Rolls
Ankle Rolls
LAX Forearm
Quad Foam Roll
Butterfly Stretch - 3 on 1 off

Metcon (AMRAP - Rounds and Reps)

Rabbit's Delight

In teams of two, with one person working at a time: As many rounds as possible in 30 mins of:

10 Sit-up (abmat)s
10 Kettlebell Swings
20 Walking Lunges
400 m Run /500 M Row / 500 M Assault Bike

Post total rounds.

Cash Out

20 Burpees then:

250 Jumping Jacks for time!!!

Out of Town WOD

10 ROUNDS: 5 PUSH UPS WITH A 30 SECOND PLEBS PLANK(A HOLD AT THE TOP OF THE PUSH UP, ARMS EXTENDED AND BODY TIGHT). AFTER THE 10 ROUNDS, 3X 100M DASH @ 80%.

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