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