PARTNER FRIDAY

2 K Row

600ft 1 Arm Overhead and 1 Arm  Front Rack Walking Lunges 55/35 Pair DB (100ft increments)

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600m run (100m intervals)

600m Sandbag Run (at 50m perform 6 squats, at 100m perform 6 squats)100m intervals

600m run (100m intervals)

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2 Mile Bike

600ft reverse ball toss over the head 66/44(100ft increments) Every 50ft perform 10 over the ball burpees

NOTES

Partners are working at the same time, 1 Rowing and 1 doing OH/FR walking lunges. Partners must Row 2K Total and do 600ft Overhead/Front rack lunges switching every 100ft before advancing

Partners are working at the same time, 1 Biking and 1 doing Ball Toss/Burpees. Partners must bike 2 miles and do 600ft Ball toss switching every 100ft before finishing WOD

35min Cap