Partner WOD

WOD
Every 3 minutes for 12 minutes 
400 M Run 
Max Pull ups

Rest 3 minutes
 
Every 3 minutes for 12 minutes 
500/400 M Row 
Max Wall Balls 

Athletes: Score = total pull ups + total wall balls


DRIVE


Every 90 seconds for 30 minutes (4 sets)
Station 1: 200 M Run
Station 2: 30 Single Arm overhead walking lunges (15 each side) 
Station 3: 30 Single Arm DB Front Squat (15 each side) 
Station 4: 40 Ab Mat Sit ups
Station 5: Max C2 Bike Cals  

Athletes: The goal is to hit each interval with 10-20 seconds rest before the next movement.