WOD
“Double Pump”
In teams of 2, complete as many rounds as possible in 20 minutes of:
1 Calorie row, 1 Burpee box Jump (M: 24″, W: 18″)
2 Calorie Row, 2 Burpee Box Jump (M: 24″, W: 18″)
3 Calorie Row, 3 Burpee Box Jump (M: 24″, W: 18″)

Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 calories + 2 BBJ, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (1) repetition to each movement until time is called.

Posted on CFNE 04 August 2016

STRENGTH

A) Bench Press  6-6-6-6
Finish with one set for max reps at lighter weight

B) 3 Supersets of:
10 Strict dips
12 Box dips
14 Weighted push ups

C) 3x:
10 Barbell curls