GROUP PREP
200 m walk/jog
10 sit-ups
10 Air Squats
5 KB Swings Russian (light KB)
5 KB Swings American
5 KB Push Press
5 KB Goblet Squats
5 KB Cleans
10 Scap Retractions
5 Kip Swings
3 Toes to bar (or whatever variation you pick for the workout)
Cassie’s Bday WOD
Partners!!
800 m run (sub a 2000m row)
40 Toes to Bar
80 KB swings American 53/35
80 KB goblet squats
80 KB cleans (total) (sub DB cleans as a scale)
80 KB Push Press (total)
40 TTB
800 m run
*divide the work however you want, but run together
*a 20/14 WB must be held at all times including the run. If it hits the ground then you and your partner must do 5 push ups
*no RX, have fun and hit each other’s WBs to the ground
POST WOD
200 m walk
Foam roll legs and lats
CrossFit Reserve 