Bring-A-Friend WOD

Conditioning:

Partner WOD*

Complete as many rounds and reps as possible in 15 minutes of:

4 x 200m Sprint

30 Wall-Ball Sit-up Throws (20/14) @ 5m

30 Wall-Ball Volleyball Throws (20/14) @ 8′

30 Push-ups

 

For Score

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:

30 Calories Rowed

40 Wall-Ball Shots (20/14) @ (10/9′)

40m Partner Carry

30 Box Overs (24/20″)

 

For Score

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

60 Single Unders

20 Burpees

 

For Score

*All work is equal between partners each exercise, each round

 

Flexibility:

Eye of the Neddle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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