Workout

PARTNER WORKOUT

IN TEAMS OF 2...

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swing (53/35)|(35/26)

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

Capacity Work

PARTNER WORKOUT

IN TEAMS OF 2...

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups to object

8 Russian KB Swings

32 Single Unders or Plate Hops

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.

HOMEWORK

CONDITIONING

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after the wod. No other additional work this week. August will begin focus for October Open.

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