WOD 1
For time: 1 Mile run
Partner WOD 2
Zig Zag Sprint
50 yd, 4 cone sprint down and back
Max Effort burpee in remaining time
After 1:00, partner repeats
*Score is total number of burpees
**1:00 min Clock
Athlete can complete four cone drill by going either right or left. Must complete pattern as shown on diagram.
Turn at cone and repeat four cone drill on the way back
Once athlete reaches finish mat, complete as many burpees as possible in remaining time.
Partner WOD 3
Med Ball Throw
10 Min AMRAP
50 yd over shoulder med ball throw
20 KB snatch 53/35
50 yd OH walking lunge
20 Med Ball thruster
*Score is total Rounds and Reps
**10 min Clock, split reps However
50 yd Over Shoulder Med Ball Throw 20/14
20 KB Snatch 53/35#
50 yd Overhead Walking Lunge 20/14
20 Med Ball Thruster 20/14
