Friday WOD




Partner WOD

Olympic Relay 

AMRAP 30 min:
Round 1:
100m sprint
200m sprint 
400m run

Round 2:
125m row
250m row
500m row

One partner works while the other rests. Example: CF1 runs 100m, then tags CF2 to run 100m while CF1 rests. When CF2 returns, the process repeats until the round is complete. All-out efforts.

Alternate exercises each round (1complete round running (100-200-400), 1 complete round rowing (125-250-500), etc.) Partners can choose which exercise type to start with