John A running into the weekend!

Warm Up and Mobility

PARTNER WOD:
FOR TIME:
400 DOUBLE UNDERS // RESTING PARTNER
HOLDS DB AT SHOULDERS
100 DUMBBELL SNATCHES (50/35#) // RESTING
PARTNER HANGS FROM BAR
400M RUN TOGETHER WITH DB
*BREAK UP AS NEEDED
*ONE PERSON CARRIES DB ON THE RUN,
SWITCH AS NEEDED.

INTRODUCTION WORKOUT
FOR TIME:
250 SINGLE UNDERS // RESTING PARTNER
HOLDS hOLLOW
100 BALL SLAMS // RESTING
PARTNER PERFORMS PLANK
200M RUN TOGETHER WITH
*BREAK UP AS NEEDED
*ONE PERSON CARRIES DB ON THE RUN,
SWITCH AS NEEDED.