Partner up with a continuous running clock
Box Jumps 24/20 Athlete A 1Min 30 Seconds
Plank Hold (No going to your knees) Athlete B 1Min 30 Seconds
(If athlete B falls down Athlete A must stop Jumping)
Switch spots and repeat
Kettlebell Snatches 50/35lbs Athlete A 2 Minutes
Plate hold overhead 45/25lbs Athlete B 2 Minutes
(If Athlete B Sits weight on head or lowers it below their ears Athlete A Stops snatching)
Switch Spots and repeat
Double Unders Athlete A 2 Minutes 30 Seconds
Mt Climbers (Foot to Hand) Athlete B 2 Minutes 30 Seconds
(Both Athletes just keep moving)
Switch Spots and repeat
Score is total reps by both athletes added together.
Checkout WOD
Partner weighted Abmat Situps
Athlete A Throws Ball to Athlete B For 2 Minutes
Switch
Athlete B Throws Ball to Athelete A 2 Minutes
Repeat 3 Times With a continuous running Clock
Score is total number of Abmat Situps by both Athletes
If you do not have a partner Wod can be done by one person doing all elements and Checkout WOD Coach will throw Ball to Athlete but Athlete will be a 2 minute break between Sets. Please note on Whiteboard that it was 1 Athlete.
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