WOD: AMRAP 18 with a partner:
80 shuttle runs
100 Cal Bike
120 toes-to-bars
– Each shuttle is 25 ft.
Intermediate: AMRAP 18 with a partner:
80 shuttle runs
100 Cal Bike
120 knees-to-chest height
– Each shuttle is 25 ft down and back.
Beginner:AMRAP 18 with a partner:
60 shuttle runs
80 Cal Bike
100 hanging knee raises
– Each shuttle is 25 ft down and back.
Home Workout: For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 V-ups
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.
Pre-Workout Skill Work: 3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.