PARTNER WOD: AMRAP 22 With a Partner
200M Run | 75 T2B
200M Run | 50 Strict Pull Ups
200M Run | 75 DB Floor Press @ 50/35
Both Partners Run | Split the work inside the gym
Intermediate:
200M Run | 75 Knee’s To Chest
200M Run | 100S Hold Above the Bar (every 2 = 1 Pull Up)
200M Run | 75 DB Floor Press @ 35/20
Beginner:
200M Run | 75 Hanging Knee Raises
200M Run | 50 Ring Rows
200M Run | 75 DB Floor Press @25/15
Home Workout:
200M Run | 75 Sit Ups
200M Run | 50 DB Cleans
200M Run | 75 DB Floor Press
Movement scaling options:
Bike | 12/9 Cal Bike Replacement
Post-Workout Skill Work:
EMOM x 6:
Min 1: Banded Face Pulls
Min 2: Banded Tricep Push Downs