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.