Warm up with a Partner Straight Through Splitting Work evenly
1000m Row, Ski or Run
30 Wall Balls
20 Single Arm Devil’s Press
10 Wall Walks (Done You Go, I Go)
500m Row, Ski or Run


For Time, with a partner: *pay attention. splits are not suggestions today. SWITCH WHEN YOU REACH THE REPS LISTED, which means longer working sets and longer rest than a normal partner wod
1600m Row, Ski or Run
60 Wallballs 20/14lbs
40 Devil’s Presses 50s/35s
60 Wallballs 20/14lbs
40 Wall Walks
60 Wallballs 20/14lbs
1600m Row, Ski or Run

Row/Ski/Run: Switch every 200m
WB: Switch after 30 reps
Devil’s Press: switch every 5 reps
Wall Walks: switch every 4 reps.
Machines or running switch every 200m

Feel: Gas

Pacing: Reach

Target Score: 26-33 Minutes

Firebreather Score: Sub-25 Minutes

Scaling

• Cardio: Should not exceed 7 Minutes to complete, if on a machine. Less than 8 minutes if running.
• Wallball: Should not exceed 2 sets – one athlete must do all 30 and the other athlete must then do all of their 30.
• Devils Press: Should not exceed :45 to perform 5 DP
• Wall Walks: Should be able to sustain 4 wall walks per minute

Coach Focus: We are mandating how athletes switch during this long partner workout to ensure that athletes get a solid training stimulus. Unlike other workouts that are partition as needed, today we are looking to mandate how the turns go. Coaches should pair athletes up based upon class logistics. If equipment is sparse, pair athletes up by capacity so they can share implements. If logistic are not an issue, ensuring athletes have the appropriate DB weight and Medicine Ball weight will be key to sustaining the intended stimulus. This will be a long workout, plan your warm up accordingly