Warm-up

Coaches Choice!
5-10 minutes

Metcon

Metcon (Time)

Partner WOD
Run 200m w/KB (53#/35#)
75 burpees
100 KB Swings (53#/35#)
Run 200m w/KB (53#/35#)
125 SDLHP (95#/65#)
Run 200m w/KB (53#/35#)
100 Kb Swings
75 Burpees
Run 200m w/KB (53#/35#)

The 1 rule is you can't set the KB down once the WOD starts if you during the workout the team has to run 400m as a penalty.

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