Thursday

And then there were two!

Warmup
10 Min Turkish Get Up Warm up (switch arms every 3 reps, ascending in weight)

Strength

Overhead Squat 15 mins  
5 – 5 – 5 – 5 – 5 (Ascending in weight)
couple with OH mobility between sets

WOD
Dice Roll (partner style) X 4 (or 5) Rounds
Rest 2 min between rounds

Die #1
1. Wallball
2. Rowing/Dyne
3. Hell Track
4. Double Unders/JumpRope
5. KB Swings
6. Bear Crawl
7. Ground to Overhead Sandbag
8. Burpees

Die #2
1. 30/30 (@ 8 intervals / 4 each partner)
2. 1min/1min ( @ 4 intervals / 2 each partner)
3. 2min/2min (@ 2 intervals / 1 per partner)
4. 4 mins (1 interval / partner’s alternate when needed)
5. 40/40 (@ 6 intervals / 3 per partner)
6. 20/20 (@ 12 intervals / 6 per partner – MUST TRANSITION QUICKLY!)
7. 30/30 (@ 8 intervals / 4 each partner)
8. 1 min/1min (@ 4 intercals / 2 per partner)

Cooldown
Jog the loop with a member you don’t know

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