PartnerWOD both partners row each step of the ladder
40min time cap
If total meters is finished before 40min, partners do alternating 200m sprints for total meters until cap.
WHITEBOARD time/total meters rowed/DAN
partnerWOd, no time will be kept, grind through, quality movements, got a vest, wear it! *IF YOU CAN DO RX PUSHUPS IN A VEST
100 db Front Squats
60 db Front Squats
20 db FS
Reps are combined between partners, tempo the squats to make it more challenging.
WHITEBOARD=SandBag #/FrontSquat #/DAN
1 mile run (partners run with BJR, each holding it at all times)
800m sandbag carry (1 sandbag)
800m farmersWalk (1 set of kettlebells)
1 mile sled pull 25/45 45/90
*classes bigger than 12 will have half the class start at bottom
*can be done vested
WHITEBOARD=vested/. . . . .
*can be done solo
1 mile run
400m sandbag carry/400m run
400m farmersWalk/400m run
800m sled pull/800m run
WHITEBOARD=solo/. . . . . .