Conditioning:

Partner WOD*

“Lights Out”

4 x 200m Run (forward)

60 Sit-ups

30 Overhead Squats (95/63)

40 Chest-2-Bar Pull-ups

20 Handstand Push-ups

50 Calories Rowed

20 One-arm Kettlebell Lunges (53/35)

40 Box Overs (30/24″)

30 Push Press (95/63)

60 Burpees

2 x 200m Run (backward)

 

For Time

Compare to Wednesday, 06 April 2016

*Equal work. One at a time working.

 

…Rest 3 minutes

 

Strength:

As a partner group, use one bar and find:

Snatch Grip Deadlift

3-rep max

For combined team total

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side

 

 

Post time, loads, and experiences to comments