WOD: Saturday, May 11th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Banded Hamstring Stretch – 1 Minute per side

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Pre Game: 4 Rounds w/ partner

• Run the stairs
• 5 Deadlifts (ascending reps)
• :15s Wall Sit

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Workout: Partner Chipper

• 800 Meter Run (together)
• 80 Wall Balls (20/14)
• 40 Deadlifts (185/115)

• 500 Meter Run (together)
• 50 Wall Balls (20/14)
• 30 Deadlifts (185/115)

• 300 Meter Run (together)
• 30 Wall Balls (20/14)
• 20 Deadlifts (185/115)

*Break reps up how you see fit, but, both partners must split work evenly

*Both partners must be in the gym to start wall balls, and, all wall balls must be done before you start working on the deadlifts

*Solo Rep scheme = Wall Balls (40 – 25 – 15), Deadlifts (20 – 15 – 10)

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Cardio Option: Partner Chipper

• 800 Meter Run (together)
• 80 Wall Balls (20/14)
• 80 Russian KB Swings (24k/16k)

• 500 Meter Run (together)
• 50 Wall Balls (20/14)
• 50 Russian KB Swings (24k/16k)

• 300 Meter Run (together)
• 30 Wall Balls (20/14)
• 30 Russian KB Swings (24k/16k)

*Solo Rep scheme = Wall Balls (40 – 25 – 15), Russian KB Swings (40 – 25 – 15)

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Strength: Bench Press

• 4 sets x 4 Reps @ a light-moderate weight (70-75%)

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Core: 4 Rounds

• 15 V-Ups
• :30s Hollow Hold