Warm up

Row 500m, Stretch and mobilise

WOD

In pairs of similar ability perform the following in a 20 minute window

Buy in

• Run 800 (both partners run together carrying a 5/15kg plate/ball/vest)
• 200 Double Unders/600 sinlges (you can both work at the same time but must accumulate the amount of reps between you)

AMRAP

• 5 Static Lunge steps holding a 5kg/15kg plate anyhow
• 5 H/R Press ups (partner places the plate on their back)
• 5 Air Squats (holding the plate anyhow)
• 5 Plate Sit ups (Hold the plate overhead as you perform sit ups)

*Scaling options would be to do the movements with out the plates or with a reduced weight, i.e biscuit 🙂

The key to this WOD is quick change overs and slick drills. Hopefully I’ll be in to see this and explain anything that needs explaining/answer any questions.