WOD (30 Minute Cap)4 Rounds5 SDHP5 Goblet Squats5 Head Cutters
1 Minute RestThen:
3 Rounds10 KB Swings10 Hand Release Pushups
1 Minute RestThen:
2 Rounds20 KB Push Press20 V-Ups
1 Minute RestThen:100 Double Unders
Rx = 53/35
10:30 METCON WOD 30 Minute Cap
Partner UpEvery 3 Minutes on the Minute as a partnership Run 200 Meters
50 T2B*Partner must hang from bar while other partner works
50 Burpees*Partner must hold plank while other partner works
50 Calorie Row*Partner must hold 2 KettleBells in Farmer carry position 53/35 while other partner works
200 Meter Bear Crawls together as partnership
100 Medball Situps as Partnership
*Totals are total reps to be completed by partnership not individually