“Control”

With a Partner
100 GTOH
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 45/25

With a Partner
100 GTOH
400 Meter Run
100 Tuck Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 25/15

With a Partner
100 GTOH
200 Meter Run
100 Leg Lifts
200 Meter Run
100 In + Outs
200 Meter Run
100 Superman Rocks
200 Meter Run
100 Russian Twists
200 Meter Run

Weight: 15/10

WOD GUIDANCE & GOALS
Partner WOD! While one partner works, the other will do a static hold and then both teammates will run the 400’s TOGETHER! During the ground to overhead one partner will do a wall squat hold, during the hollow rocks one partner will do a dead hang from the rig, a squat hold during burpees, a hollow hold uring the superman rocks, and a plank hold during the Russian twists. Target 26 minutes

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