1.) Partner Quad Smash (3 min per leg, per athlete)
2.) With a Partner For Time:
25 min AMRAP
20 Synchro Pullups
400m Run Together
30 Alt. Dumbbell Snatch 70/55lb (One works, one rests)
30 Cal Assault Bike (One works, one rests)
10 Alt. Sandbag Cleans 150/100lb (Switch every rep)
*3.)Every 2 min for 6 Rounds
3 Overhead Squat @ 85% 1RM (does not have to be unbroken, just completed in 2 min)
2.) With a Partner For Time:
25 min AMRAP
20 Synchro Pullups
400m Run Together
30 Alt. Dumbbell Snatch 70/55lb (One works, one rests)
30 Cal Assault Bike (One works, one rests)
10 Alt. Sandbag Cleans 150/100lb (Switch every rep)
*3.)Every 2 min for 6 Rounds
3 Overhead Squat @ 85% 1RM (does not have to be unbroken, just completed in 2 min)
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Tim Houge
14:48 2 mile run
Variation of hero WOD Whitten with the 7:15 crew
6
3