Conditioning:

Partner WOD

300 Double Unders

For Time

…rest 2:00, then…

4 rounds of:

300m Run

20 Wall-Ball Shots (25/16) @ (10/9′)

15/12 Calories Biked

10 One-Arm Dumbbell Overhead Squats (50/35)*

5 Strict Pull-ups

 

For Time

*5 reps each arm, each round. Alternate exercises.

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality