WOD NOTES
Today’s team effort will consist of a movement and a cardio piece.
Person one will continue performing reps until the cardio piece is complete.
Each partner must complete the cardio piece before moving stations.
Score will be time to complete and max reps.
Fitness and Performance
Prep x 2
Dowel pass thru x 10
Frankenstiens x 1 length
Band good morning x 10
For time:
Station one:
Partner one completes 500 m row
Partner two performs AMRAP Wall balls
Station two:
Partner one completes 1 KM Assault bike
Partner two performs AMRAP KB swings
Station three
Partner one completes 500 m Ski erg
Partner two performs AMRAP Box jumps or step ups
Station four
Partner one completes 400 m run
Partner two performs AMRAP Push press 45/35
Sport
30 minutes
Build up to 1 RM Snatch
30 minutes
Build up to 1 RM C&J
