Partner WOD : Speed Dating w/ RCF

** 300m/240m ROW + 17/13 Cal Bike **

• Angie

• Diane

• Grace

• Isabel

• Amanda

• Nasty Girls

** Complete Erg before EACH Date **

STRENGTH : 9-MIN (4:1:4)

- Hollow Holds / Rock

Partner WOD : 6 Rounds For Time!

- 15 Pull Ups +(C2B)

- 20 Russian KBS (72/53) s(53/35)

- 25 WB Twist Pass (20/14) +(30/24) s(14/10)

- 30 WB Shots (same)

- 200m TEAM RUN w/ WB

STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( 3 @ 75% / 2 @ 80% )

WOD : 14-MIN AMRAP (6:2:6)

Ascending Ladder of… ( by 1 )

- Push Ups +(HSPU)

- Air Squats +(Pistols)

- Snatches (75/55) +(95/65) s(55/40)

WOD : 25 MIN AMRAP*

- 10 Alt Arm Devil Presses

- 10 T2B

- 20 DB Russian Twist Taps

- 20 Jumping Lunges

* 400m RUN E5MOM ( @ 0/5/10/15/20 )

DB weight of choice

STRENGTH : 30 Reps E45sec

- 1 Hang Muscle Snatch (increasing)

Partner WOD : 8 Rounds For Time!

- 30 Double Unders +(60 DU)

- 20 Deadlifts (135/95) +(165/115) s(105/75)

- 10 S2OH (same)

Partner 1 : Accumulates 2k ROW

Partner 2 : Does 1 Round of WOD

After 2K Row is complete, athletes may partition remainder of reps as desired.