Warm-Up: Coach’s Choice
Strength/Skill: Goat Work: Spend 15 minutes working on goats-double unders, rope climbs, pull ups, box jumps, mobility, etc.
WOD: Partner 30 Minute AMRAP
100 Double Unders
90 Slam Balls (30/20)(20/15)
80 Alternating Lunges
70 Alternating Dumbbell Snatches (50/35)(35/20)
60 Ab Mat Sit Ups
50 Wall Balls (20/14)(14/10)
40 Strict Push Ups
30 Ground to Overhead (45/25)(25/15)
20 Toes to Bar
10 Rope Climbs
Stimulus/Focus: One partner works, one partner rests. Divide the work however you would like. Must complete each movement in the order listed above.
Cool Down: Partner Choice