Team Wod

Warm-up
Metcon

3 Rounds

5 Burpees
10 Air Squats
20 Jumping Jacks

Metcon (Time)

In Pairs,For Time:

Buy In-800m Run Together

500 Double Unders

Swap Every 50 reps
Every Swap complete 15 Synchro Burpees

Penalty For Trips -10 Synchro Air Squats
(max sets of air squats per round 3)

Cash Out-800m Run Together

Scaling

Cut the number of DU down to 300
Single Unders 800 reps

It’s Team Wod day !! Yay ! Today’s workout is a gassy one . Don’t take the run too fast at the start as your heart rate is going to jump straight up and it will be harder to control those DU. Double Unders take your time, know that you are ready to go as every trip costs you and your partner time as you have to complete 10 synchro air squats for a trip.Max air squats for each turn is 3 sets . When you swap every 50 reps you complete 15 synchro burpees each time . For the second run take the first 400m to get your legs going and push on the last 400m .

Aiming to get between 20-25mins.

Enjoy