1.) With a partner – one working, one resting:
50 Cal Bike
40 Alternating Jumping Lunges
30 Wallballs
20 Single DB Overhead Squat 50/35lb
10 Burpee Muscle Ups
-Switch working athlete as needed
-10 min cap
50 Cal Bike
40 Alternating Jumping Lunges
30 Wallballs
20 Single DB Overhead Squat 50/35lb
10 Burpee Muscle Ups
-Switch working athlete as needed
-10 min cap
2.) 12 min partner smash – Athlete’s choice
3.) With a partner – one working, one resting:
10 Burpee Muscle Ups
20 Single DB Overhead Squat 50/35lb
30 Wallballs
40 Alternating Jumping Lunges
50 Cal Bike
-Switch working athlete as needed
-10 min cap
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Pauly VanderKelen
HG
5x5 Front Squat @ 250# every 2 minutes / Hero WOD Crain complete in 35:35 with 70# kettlebell goblet lunges subbed in for wallballs / Post-WOD: replaced garage doorknob lol
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