Friday 08/21/26

Warm-Up —2 rounds

200m jog

12 med-ball chest passes

10 reverse lunges

8 Bird

10 light KB/DB deadlift

Strength — 4 Rounds

5 DB Ground-to-Shoulder

:30 Wall Sit with 10lb plate arms extended

:30 Dead Hang

TEAM WOD Teams of 2 (22-Minute AMRAP)

Partners alternate complete stations.

Partner A:

15/12 Cal Ski or Bike ( NO ROW)

Partner B:

16 Wall Balls

Partner A:

12 DB Clean & Jerks

Partner B:

10 Box Jump-Overs

Then BOTH partners complete:

100m Run Together

Return and switch who starts each station.

Continue for 22 minutes.

The working athlete can push harder knowing recovery is coming, but nobody gets a long enough break to completely recover.

Target intensity: 🔥🔥🔥🔥 / 5