9AM FREE WOD (Bring a friend!)
Partner WOD - For Time - 24 Minute CAP
A runs 400
B completes 5 burpees 10 KB swings and 5 pull-ups and rests until A comes back
Switch, B runs 400, A completes the 15 reps.
You cannot start the run until your partner is back and all of your reps are done.
Time is up when both A and B have completed 4 runs each, 8 runs total or the cap hits.
10 AM FUNDAMENTALS (Turkish get up, if time pistol drills)
11 AM OLY (snatch balance, snatch drop, high hang squat snatch)