Conditioning:

Partner WOD*

1600m run

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

200 Double Unders

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

100/90/80 Calories Biked

 

For Time

*Equal work required. Each partner will do half of each number. Each exercise can be broke up however partners wish, as long as equal work, and only one at a time is working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Couch Stretch – 1:30/side

Spine Smash – 1:30

Butterfly – 1:00

 

 

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