Friday

WOD

Partner WOD

Athlete 1 While Athlete 2

Rows 500m holds handstand

25 toe to bar dead hang

50 push press farmer carry ( 1/2 Body weight)

75 wall ball Holds boat pose

400m run wall sit

Switch before doing the the next movement

(if athlete 2 drops then athletes 1 must stop until their partner is back up)

CFE-Swim

300m warm up

20-50's at fastest possible pace.

Recovery is equal to swim time

300m cool down