Warm Up
Mobility
+
200 m Run+ 3 rounds: 7 Wall Ball-7 Knee Push Up-7 Lunges
Skill
Double Under
Movements of the Met Con
Team Wod Partner
Team Of 2. Amrap 30´
400 m Run(together)
45 DU
15 Thruster
15 Hand Push Up Release
15 Lunges (back rack)
Partner 1 Holds plate while partner 2 performs the movements.
If one of the both stops, the both must stop
End Of The Wod
Stretching