6/30/25

Partner WOD: “The 30-30 Grind”

Time Cap: 30 Minutes
Format: “You Go, I Go” – Alternate every 30 seconds
Total Rounds: 30 rounds per partner (15 minutes each)

Warmy+

4×4 Front Squats + 25 Jumping Jacks

Workout Flow:

This workout is broken into 5 cycles of 6 minutes each. Each cycle includes:

• 2 minutes of Wall Balls (alternate every 30s)
• 2 minutes of Ground-to-Overhead (95#/65#, alternate every 30s)
• 2 minutes of Weighted Sit-Ups (with Abmat, alternate every 30s)

Repeat the above cycle 5 times = 30 minutes total.

Cash Out: “Field Fire” (Outdoor Finisher)

Time Cap: 5 Minutes
Style: Partner “You Go, I Go”

Cash Out Format:

Max Rounds in 5 Minutes:

• 50m Sprint Down
• 5 Burpees at the cone
• 50m Sprint Back

One partner completes a round while the other rests. Alternate until time is up.