Friday 08/14/26

Warm-Up — 10 Minutes

2 rounds:

200m run

10 synchronized air squats

8 alternating med-ball chest pass to partner

10 PVC good mornings

8 alternating step-ups

6 synchronized burpees

Strength / Skill — Partner Sled Work

4 Rounds as a Team

Partner A50-ft sled push or 10 Cal Ski Erg

Partner B

:30 wall sit with 10 lbs plate

Rest until partner returns

Partners alternate work as needed.

WOD OPTION 1 — “YOU GO, I GO”

16-Minute AMRAP

Teams of 2

Partner A completes one FULL round:

10/8 Cal Ski Cal Row

8 Wall Balls

6 Box Jump-Overs

4 Burpee Broad Jumps

Then Partner B completes one full round.

Score

Total combined rounds + reps.

Intent

WORK HARD → RECOVER → REPEAT