Conditioning:

Partner WOD

Row 3000m

…then…

20 rounds* of:

8 Alternating dumbbell snatches (60/40)

10 Wall-ball sit-up throws (25/20)

12 Dumbbell goblet squats (60/40)

 

For time

*Equal work on the row. Alternate exercises each round.

Wall-ball sit-up throws are performed by one partner anchoring feet under dumbbells, and start in a half sit-up position. The other partner is standing and facing them at their feet. Standing partner tosses ball to the downed partner, who then falls back, touching their shoulders to the floor, and then raising back up to the half sit-up, simultaneously throwing ball back to standing partner.

 

 

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