WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
SKILL:
KEGS!
- mobility
- lifts
MetCon:
Partner WoD – CAP20
- 300 Double unders (SUB singles 2:1)
- 200 MedBall Zercher Squat
- 100 KettleBell Renegade Man Makers
*only one partner working at a time divide work as you please