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WOD:

1a) 0:00 – 7:00 – 7 minute Partner AMRAP:

Part 1 – Partner 1 – 15 Ring Rows – Partner 2 – Dual Dumbbell Overhead Hold

Part 2 – Partner 1 – 20 Banded Face Pulls – Partner 2 – Hollow Hold on Pull-up Bar

Perform this as an extended Warm-up to get positions and movements good and warm-up. Perform with a Partner. Each of you do Part 1, then each of you do Part 2, and then repeat until 7 minutes is up. While on person is doing the repetition movement, the other is doing the static hold. Don’t make the repetition movements too hard, they are warm-up, they shouldn’t be fatiguing.

1b) 8:00 – 18:00 – 10 minute AMRAP:

25-20-15-10-5 Strict Pull-ups

50 Double-unders or 100 Heavy Rope Single-unders

Perform a set of Jump Rope after each set of Pull-ups. If you get through this, go back to the beginning.

1c) 19:00 – 29:00 – 10 sets of 30 seconds Work/30 seconds Rest:

Odd – Kettlebell Upright Row

Even – D-Ball Over the Shoulder 

Max reps in 30 seconds. Keep the Upright Rows strict.

1d) 30:00 – 39:00 – Every 3:00 x 3 sets – Run:

200m Moderate/Hard

200m Easy

200m Sprint

You should be get 30-60 seconds of Rest. Scaling distances as needed based on your running ability.

Extra Work:

2) Ring Dips: 10 minutes EMOTM

Pick a rep range you can maintain for all 10 sets.

3) EZ Bar Bicep Curls: 4 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE