Row 500m

Bear crawl down

Inch worm back

15 squats

15 leg swings

Zombie walk down

Butt kicks back 

10 push ups

Partner WoD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of…

400 Meter Run

30 Russian Kettlebell Swings (70/53#)

20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.


Mash Achilles/calf on KB handle

Lax to plantar

Couch stretch

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