"Out with a BANG!" (Good Bye, S3. I LOVE You.)

EQUIPMENT: Partner, Bumper Plate (35/25)(Rx+: 45/35)

WARM-UP:

*Active Stretches: Toe-Hold Squat/ Down Dog Ankle Raise/ Mantis/ Plow

8 Rounds (2 min.) -

*15 sec. x High-Knee Run

*1 x Pop-Up Push-Up

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PARTNER WOD FOR TIME: (1 partner works, while other rests)(60 min. time limit)

*800m Run (take turns at 200m course)(Rx+: both partners run 800m together)

*80 x Burpee

*80 x Plate Front Squat (35/25)(Rx+: 45/35)

*80 x OH Plate Lunge in place (R and L = 1)

*80 x Plate Windshield Wiper (R and L = 1)

*8 ea. partner x Wall Walk (partners may work simultaneously)

*600m Run (take turns at 200m & 100m course)(Rx+: both partners run 600m together)

*60 x Burpee

*60 x Plate Front Squat 

*60 x OH Plate Lunge in place 

*60 x Plate Windshield Wiper 

*6 ea. partner x Wall Walk (partners may work simultaneously)

*400m Run (take turns at 200m course)(Rx+: both partners run 400m together)

*40 x Burpee

*40 x Plate Front Squat 

*40 x OH Plate Lunge in place 

*40 x Plate Windshield Wiper 

*4 ea. partner x Wall Walk (partners may work simultaneously)

*200m Run (take turns at 100m course)(Rx+: both partners run 200m together)

*20 x Plate Front Squat

*20 x Star Jump

*20 x OH Plate Lunge in place 

*20 x Plate Windshield Wiper

*2 ea. partner x Wall Walk (partners may work simultaneously)