Friday 09.21.2018

POSTED ON September 20, 2018

Friday | 09.21.2018

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Warm Up


5 Half Burpee Broad Jumps

50’ Walk on Toes Forward

50’ Walk on Toes Backward



5/5 DB Overhead Hold

10 Heidens

25 Singles or Double Unders


Metcon 1 – Partner WOD

10 minute Time Cap

4 Rounds For Time

RX (Level 1)

50 Double Unders (each)

40′ Synchronized DB OH Lunges 50/35 (synchro = knees touch at the same time)

Intermediate (Level 2)

50 Double Unders (each)

40′ Synchronized DB OH Lunges 35/20 (synchro = knees touch at the same time)

Beginner (Level 3)

50 Single Unders (each)

40′ Synchronized DB OH Lunges 35/20 (synchro = knees touch at the same time)

Metcon 2 – Partner WOD


RX (Level 1)

Synchronized Bar Facing Burpees (Open Standard)

Intermediate (Level 2)

Synchronized Bar Facing Burpees

Beginner (Level 3)

Synchronized Bar Facing Burpees (Step overs allowed)

Cool Down


2-3 Rounds For Quality


1 min Couch Stretch L/R

1 min Hurdler L/R

1 min Calf Stretch L/R

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