Workout of the Day:
A. Simple Abs w/Partner 3 x 45sec Each
B. Med Ball Condo w/Partner 4 x 60sec Rounds, Rest 90sec btw Efforts (lateral tossing for 45sec, chest pass for 15sec).
C.”Tail Pipe”
3 Rounds AFAP
250m Row
While partner hold two KBs in front rack position (woot ends when both partners complete each station 3 times).
Competition:
A. Gymnastics
Skin The Cat 3 x 2-5 Reps
Strict Muscle Ups 3 x 2-5 Reps
Hand Stand Walk 3x Max Distance (10m Intervals. Must Turn)
* For those who cannot HSW, perform shoulder taps free standing or against a wall.
B. Conditioning
2k Row Relay
3 Person Teams (10 Hard Pulls Then Switch)
-Rest 5min-
Partner WOD (Two Person Teams)
“TailPipe”
P1: 250m Row
P2: KB Rack Hold @2×53/35 KB Until P1 Finishes Row
Complete three rounds, each partner does both movements three times.
-Rest 5min-
P1: 500m Assault Bike
P2: FLR on Rings
Complete three rounds.
-Rest 5min-
2K Row Relay
3 Person Teams, (10 Hard Pulls Then Switch)