Together, Then Flying Solo

EQUIP: Your Own: Slam Ball (30/20), KB (53/35),Box (24/20), Pull-Up Bar; Partner + Shared Equip: Bar (DL weight), HSPU Set-Up

WARM-UP:

*Active Stretch

-then:

*400m Run

-then:

*Warm-Up/ Work Up to WOD Weight for Deadlift

———————————————

SET #1 - With Partner:

20 Min. AMRAP “U Go - I Go” -

*2 x Deadlift (a: 275/185; i: 225/155, b: 185/135)

*4 x HSPU (sub: 8 x Push-Up)(Rx+: Strict HSPU)

*6 (3 ea.) x KB Snatch (53/35)(Erin: 44)(sub: KB Clean & Jerk)

*8 x V-Up

-I go 2 DL, then you go 2 DL, then I go 4 HSPU, then you go 4 HSPU, then I go 6 C&J, then you go 6 C&J, finally I go 8 V-Up and you go 8 V-Up (and that = 1 round)

-Put barbells away!!

———————————————

SET #2 (“Speed/ Endurance”) - As An Individual (No Partner):

For Time -

*400m Row OR 400m Run

*15 x Pull-Up

*75 x Ball Slam (30/20)

*400m Row OR 400m Run

*15 x Pull-Up

*75 x Handstand Shoulder Tap

*400m Row OR 400m Run

*15 x Pull-Up

*75 x KBS (53/35)

*400m Row OR 400m Run

*15 x Pull-Up

*75 x KB Goblet Squat (53/35)

*400m Row OR 400m Run

*15 x Pull-Up

*75 x Box Jump (24/20)

-NOTE: You must Run the 400m at least 2x and Row the 400m at least 2x.  It will be the individual’s choice to Run or Row for the one remaining rounds (1st come - 1st served with rowers).