Wod- Plyo-Botic (30 min Cap_ 2 min rest) with partner!
0-10 minutes
Amrap- 1 works at a time
9 Wall Ball
7 Pull Up
5 Box Jump Over
* resting partner holds 45/25 plate overhead, doesn't need to lockout but no resting on head. Plate down-movement stops!
12-30 Synchronized throughout
2 rounds
25 Burpees
50 Air Squat
50 Broad Jump (at least 1 block jump)
200 m run
*Even though both do movements, it counts as 1 Rep