OPEN GYM / MAKE UP DAY OR PARTNER WOD

Open Gym / Make up day

Come in today at 1130 am and make up a workout that you missed this week or talk to Kam about working on something you need improvement on

or…

Partner WOD

This is a 2 man team WOD.  The first person starts to run 400 meters while the partner does as many knees to elbows as he can. When the first runner finishes 400 meters he goes to do knees to elbows while the other partner runs 400m. Partners keep swapping until they have completed as many knees to elbows as they can while completing the 1600 meters. They then do the same with ring dips and tire flips.

To score, take the total number of reps (knees to elbows, ring dips, and tire flips) and subtract 5 reps for every minute it took to complete the entire WOD.

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