Conditioning:

Part 1:

3-person team

4500m Row

…or…

3600m Run

 

For Time

 

Part 2:

Complete as many rounds and reps as possible in 8-minutes of:

50 Double Unders

10 One-arm Dumbbell Overhead Squats (50/35)

 

For Score

 

Skill:

Pick any Three (3) skills on the “Athletic Skills Sheet”

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

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