WOD: Sunday, January 12th, 2020

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Banded Hamstring Stretch – 1 Min per side

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Pre-Game: 3 Rounds w/ partner (10 Minute CAP)

• Run the driveway
• 5 Deadlifts (ascending weights)
• 4 Single Arm DB/KB Thrusters

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Workout: For Time w/ Partner

• Buy In: 800 Meter Run (Together)

-Then-

“You Go, I Go” 10 Rounds (5 Each)

• 24 Switches
• 12 Deadlifts (155/105)
• 6 Single Arm DB/KB Thrusters (50/35) *3 Per side

-Then-

• Buy Out: 800 Meter Run (Together)

*One partner working at a time, switch once one partner completes one FULL Round

*Partner 1 can not start work until both partners are in the gym

*Workout complete once BOTH partners are back from the “buy out”

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Cardio Option: For Time w/ Partner

• Buy In: 800 Meter Run (Together)

-Then-

“You Go, I Go” 10 Rounds (5 Each)

• 24 Switches
• 18 Russian KB Swings (24k/16k)
• 12 Med-Ball Jump Squats (20/14)

-Then-

• Buy Out: 800 Meter Run (Together)

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Core: 5 Rounds

• 15 V-Ups
• 30 Mountain Climbers