"FLOW" + 10,000# G2OH + Heavy Mile Run

EQUIP: Partner, Barbell (may share w/ partner; for 10k # WOD), Plate (45/25)

WARM-UP:

*Active Stretch

-then:

*Shoulder Plank Series

*400m Run

*Individual Warm-Up for Ground-to-OH (*Power Clean & Jerk)

“FLOW” SET #1:

8 Minute AMRAP -

*1 x Plate Ground-to-OH (45/25)

*2 ea. x OH Plate Lunge

*3 x Plate Swing

*4 x Side-to-Side Plyo Plate Push-Up

 SCORE = Total Rounds + Reps (swipe chalk line every time you finish push-ups)

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PARTNER WOD:

a) SHARED DUTY: 10,000 lb. Ground-to-Overhead (1 works while the other rests)

-may use 2 different barbells of different weights

-may use any combination of O. Lifts to get the bar from the ground to OH ea. rep

-NO REST-

b) SHARED DUTY: 1 Mile Plate Run (45#/25#) (1 runs while the other rests)

-may divide the run up in manner (i.e. take turns running 200m 8 times)

 SCORE = Total Time to complete both parts a and b

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“FLOW” SET #2:

8 Minute AMRAP -

*4 ea. x Russian Twist w/ a Plate (45/25)

*3 x OH Plate Sit-Up

*2 ea. x Plate Windshield Wiper

*10 sec. Hollow Hold + Steering Wheel Turns