• WARMUP
  • Run 400m
  • 10 Shoulder CARs on each arm
  • 15 Pass Throughs
  • 10 Rev Grip Pass Throughs
  • 30 Plank Shoulder Taps
  • 2x Duck Walk

  • STRENGTH
  • Strict Press 5-5-5-5-5 
  • Build to heaviest 5 for the day

  • METCON (Partner) 
  • 8 Rounds
  • Bike 90 seconds @ 350/250 Watts
  • Partner Holds Plank
  • *Alternate Rounds*
  • *If Plank is dropped during the round the team will have 3 Burpees added to the end of the WOD every time the Plank is dropped*
  • *Partner continues biking if Plank is dropped*
  • *More than 3 Burpees can be accumulated in a 90 second period*