ALONA, DAVE and MALENA
Warm-up: Coaches Choice
Strength: Push Jerk
(7)3
Build to a heavy set of three.
Split Jerk if you like.
WOD: DOG FIGHT
For Time:
With a partner
Run 800m. Row 800m.
Run 400m. Row 400m.
Run 200m. Row 200m.
Run 400m. Row 400m.
Run 800m. Row 800m.
Each partner must run at least one leg of the WOD. The matching lengths must be started at the same time by both partners. If you finish the Row or the Run ahead of your partner you have earned a little rest time.
Time Cap 30 min.
Compare to 7.24.15
Icing: Alternate 2 Bar muscle-ups and 2 ring muscle-ups EMOM for 8 min.