030119

Warm Up
3 Rounds
Plate Lunge and Twist ><
10 Burpees
10 Push Press
10 Hip Extensions (GHD)

Mats 
Ladders
Hurdles

WOD –
Free Lift

022819

Warm Up
21-15-9
Lift
Gymnastics
Lift
400m after each round

Split Jerk 5×5
Bench 3×10

WOD Team Ophelia
Alternating
Push Ups
Pull Ups
50-40-30-20-10 of each

021419

Warm Up
21-15-9
Lift
Gymnastics
Gymnastics

WOD- The Relationship

Complete The Following with one partner working at a time.  Alternate or help as needed.  You may not share the movement.

Buy in each partner must farm carry 32/24 200m

Partner 1
50 Box Jumps
50 Russian Swings
50 Sit Ups
50 DeadLifts
50 Burpees

Partner 2
50 Pull Ups
50 OHS Lunges
50 Push Ups
50 Wall Balls
300 Jump Rope

Cash out each partner must farm carry 32/24 200m

For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Both partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed.

For the farm carry, Both partners can switch off and share the load or one partner can carry the whole time.