Strength & Conditioning:

Partner WOD

40 Alternating Pistols*

*Equal work

 

…then….

10-9-8-7-6-5-4-3-2-1 rep rounds* of:

Front Squats (135/93)

*After each set of FSQ, perform 30 Double Unders. Equal work not required.

 

…rest 3 minutes, then…

40-20-10 rep rounds* of:

Fat Bar Deadlifts (180/120)

Sit-ups

*Equal work required.

 

…rest 3 minutes, then…

Run 1 mile*

*Vested (20/14) if you got it. Both have to run the mile.

 

For time

 

Flexibility/Mobility:

ROMWOD

 

 

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