Conditioning:

Partner WOD

200m Run

20 Sit-up Slammers (16/12) @ 2m

20 Shoulder Touches

150m Run

15 Goblet Squats (72/53)

15 Burpees-Over-Bar

100m Run

10 One Arm Dumbbell Overhead Squat (50/35)

10 Chest-2-Bar Pull-ups

 

4 rounds for time

(25:00 cap)

 

Strength:

Overhead Squat

3-3-3-3-max reps

@ 55-60-65-70-75% 1RM

 

Flexibility/Mobility:

ROMWOD

 

 

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