In a team of 3 achieve a 3 rep max each for push press.
Then max combined L-sit hold, 1 hold each for a total combined time.
Teams of 3
150 Air Squats
150 KB Swings 24/16
Run 400m with Plate
120 Diamond Sit Ups
120 Ground to Overhead 20/10
Run 400m with KB 24/16
90 Box Jumps 24/20
90 Push Press 50/30
Run 400m Partner Carry
20 Synchronised Burpees
Pat & Jon’s Partner birthday WOD:
Both members of the team complete the following, with only 1 working at a time:
19 Push Press 70kg/45kg clean up from the floor
11 front squat from a rack 90kg/65kg you have put the bar in the rack from the push press and add the weight to it.
24 k2e pull ups (1 rep is a k2e and pull up)
45 ring dips
68 jumping lunges
The non working partner has to hold a 24kg kb/16kg at all times if it touches the floor during the WOD then 5 burpee penalty each partner.
Each team beating Pat and Jon’s score we have to do 10 burpees.