Warm up: 3 Rounds As Fast As Possible
4 Burpees
6 Grasshoppers
8 Air squats
Review: Kipping Pull-ups
WoD: For Teams of 2 or 3
Downward Ladder 10 -> 1. First teammate completes 10 Goblet Squats and then tags partner. Partner completes Goblet Squats. Then move to the Burpees. Finish those and tag your partner. Continue and finish the pull-ups one at a time. Now do 9 of each, tagging in after each set of reps is completed. Complete until you each finish one rep of each!
Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.
Burpees!
Pull-ups a) Light Bands b) Heavier Bands
Score = total time for both to complete all reps
MOB: Roll Quads / Lats / Posterior Chain