General Warmup:

Run 400m/Row 500m/Bike 2:00

10 Spiders

10 T push-ups

10 Sit ups

10 Squats

10 Shoulder press w/T’s

10 Pull-ups

10 Handstand push-ups

Run 200m/Row 250m/Bike 1:00

20m Overhead KB waiter walk (each arm)

10 KB swings

10 Burpees

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Strict Chest-2-Bar Pull-ups*

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63) (no more than 30% 1-rep)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

 

 

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