Groucho

SWOD:

4x 

500m Sprint on the rower

Banded Side step Laps on left

Banded Side Step Laps on right

WOD: DB Weight should be moderate to heavy ( like 80%ish)

Set up like Regionals Lane, 1 DB must advance with you the whole time

50 DB Hang Snatch (partitioned any arm)

40 Box Step Ups

30 Lunges

20 Ninja Sit Ups

10 OHS (partitioned any arm)

5 Turkish Get Ups

EVERY TIME THE DB RESTS, EITHER ON THE GROUND OR IN SOME WEIRD WAY, 3 Burpee penalty!!! :)