WOD: February 4th, 2017

Warm-up

400 M RUN Together
20 Scorpions
100′ High knees
100′ Butt Kicks
100′ Karaoke
100′ Sprints
2 rounds
5 sit-ups
5 push-ups
5 squat jumps
5 lunges

Intro WOD

For Time:
Buy in 200m run
15-12-9
Air Squats
Sit-Ups
Barbell Pull-Ups or Ring Rows
Cash out 200m run

Conditioning

Partner WOD
Complete for time:
Fitness
Partner 1: 200m plate carry 15lb
Partner 2: 3 RFT:
80 Power Jumps
60 abmat situps
40 Step ups 16/12″

Scaled
Partner 1: 200m plate carry 35/25lb
Partner 2: 3 RFT:
80 double unders (2-1 Power Jumps)
60 abmat situps
40 box jumps 20/16″

RX
Partner 1: 200m plate carry 45/35lb
Partner 2: 3 RFT:
80 double unders
60 abmat situps
40 box jumps 24/20″

*Partner 1 does farmers carry while Partner 2 works on 3 RFT. Switch when plate carry run is done.
Continue this until 3 RFT is finished.

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