Friday 10/16/26

Warm-Up —2 rounds:

- 200m jog together

- 10 med-ball chest passes

- 8 alternating lateral lunges

- 10 shoulder taps

- 8 light sandbag deadlifts

WOD — 24-Minute AMRAP

Teams of 2 •

Rules

- Split all working reps

- Only one athlete works at a time.

- Partners may switch whenever needed.

- Both athletes complete the synchronized checkpoints.

- Score total rounds plus reps.

60

Calorie

50

Wall Balls

40

DB Push Presses

30

Box Jump-Overs

20

Pull-Ups / Ring Rows

10

Sandbag/Slam ball Over Shoulder

Team checkpoint

At minutes 8:00 and 16:00, both athletes stop and complete:

12 synchronized sit-ups

Then resume exactly where they left off