Pre WOD
10-1 Ladder
Push Up/Plank Hold
-With a partner, complete the full ladder of 10-1 Push Ups. Partner A completes 10 push ups, partner B holds a plank, then partner B completes their 10 push ups while partner A holds a plank, from 10 reps down to 1 rep each.
10-1 Ladder
Push Up/Plank Hold
-With a partner, complete the full ladder of 10-1 Push Ups. Partner A completes 10 push ups, partner B holds a plank, then partner B completes their 10 push ups while partner A holds a plank, from 10 reps down to 1 rep each.
Every time there is any rest taken by either partner, (a break in reps or a break in the plank hold) give yourself a point. 1 point = 10 air squats. After the ladder, complete your earned amount of air squats.
Example: Team Adam and Eve: 10 breaks = 100 air squats to be completed. Adam does 100, Eve does 100.
WOD (In heats)
1000m Row for time.
Rest 1:00
50 Pull Ups for time
Rest 1:00
50 Sit Ups
Rest 1:00
50 Wall Ball
Rest 1:00
50 Toes to Bar
Done
1000m Row for time.
Rest 1:00
50 Pull Ups for time
Rest 1:00
50 Sit Ups
Rest 1:00
50 Wall Ball
Rest 1:00
50 Toes to Bar
Done
Results: 3:56, 13:09rx (1st in class)
Extra: backsquats up to 225#
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