Warm up and Mobility

Partner WOD 

“The Shawshank Redemption”

200 DU buy in 

4 rounds of the following 

15- Sync burpees 

20- Sandbag over box 48/40″

40/32 Echo Bike Cals

200 DU buy out 

Time Cap 27 

One partner working at a time except burpees 

Split reps as needed. 

Introduction Workout 

150 Single Unders Buy In 

4 rounds of the following 

10- Sync burpees 

20- Light medicine ball over box 48/40″

30- Bikerg Cals 

150  Single Under Buy Out 

Time Cap 27