A)
0:00 - 20:00
Partner wod
Work/rest
-Partner 1 does 15 and 9, then partner two does it and so on till finished the 9 and 5’s also.
15 x c & j (135,85)
9/6 x muscle ups/ 15 x pull ups
12 x c & j (155,95)
7/4 x muscle ups / 12 x pull ups
9 x c & j (175,105)
5/2 x muscle ups / 9 x pull ups
25:00 -
B)
Partner work / rest
5 rds each
6 x front squats (185,115) (may use racks)
12 x t2b
36 x double unders
-t2b
Optional Accessories
1)
5 rds
300 x row
30 x back extensions
1 min rest
2)
5 x 10 pause bent laterals
With
5 x 10 seated shoulder supported internal rotations