1 min on 50 sec off 1 min on 40 sec off 1 min on 30 sec off 1 min on 20 sec off 1 min on 10 sec off 1 min on 20 sec off 1 min on 30 sec on 1 min on 40 sec off 1 min on 50 sec off 1 min on.
choose one of the following sports and complete ladder above:
row, run, bike, swim.
hold max distance possible during each 1 min interval.
rest then
team wod:
3 rounds:
20 walking lunge with 35 lb db in each arm
20 kb swings 2 pood
20 burpees
20 kb sumo deadlift high pull 2 pood
20 lateral jumps over parallette (over and back counts as one)
complete with 1 partner alternating between movements with only 1 partner working at a time. focus on keeping all 5 movements unbroken. for each broken excercise count a penalty of 10 hand stand push -ups
1 min ladder performed on spin bike, team wod done with wife, no penalties assessed, keeping the movements unbroken made this a fun partner wod.
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