"Forrest was NO JOKE"
WOD
"Partner workout"
Person 1 ...........While......... Person 2
Row 500m .......................Holds body weight off of the ground
3 muscle ups ....................Holds L-sit
50 wall ball ......................Holds handstand
Run 400m ........................Holds wall sit.
Teams switch after each movement.
CFE
SWIM
following warm up
100m
200m
400m
200m
100m
Final 100 should be within 5 sec +/- of your first 100m. If not, this is a scratch. Tread water without hands for 2 minutes if you scratch.
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