Metcon:
4-person Team WOD
100 Calories Biked
40 Synchro Partner Chest-2-Bar Pull-ups
80 Wall-Ball Volleyball Throws (25/20/16)†
100m Double Dumbbell Front Rack Walking Lunges (53/35)
80 Kettlebell Swings (72/53)††
40 Partner Pistols
100 Calories Rowed
…then…
4-person 200m Tire Carry (210/180)
For Time
†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.
All male: 170 on each side
Co-ed: 135-lbs on one side, 170-lbs on the other
All female: 115 on each side
††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.
*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.