WOD
For Distance in 35min (in pairs)
Pairs can decide to run 200m, 400m, 600m or 800m and then switch.
One partner runs while the other rests.
The goal is to cover as much distance as possible as a team in 35min as possible.
If one partner is a better runner they should run longer intervals than their partner, for example:
Partner 1 (good runner) does 600m at a time, partner 2 (not strong runner) does 400m at a time.
The team can also change the distances throughout the 35min.
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Plyometrics
Plyo Bounding 5×1
2 Seated Box Jumps + 1 Broad Jump
(Seated box jump: Low box, jumping to high box)
*
PEAK
5 Rounds
Every 2min
10m Handstand Walk
1 Legless Rope Climb
1 Rope Climb
Then
4×4 Muscle ups + 1 extra Dip on each rep
