Conditioning:

4-person Team WOD

6-minute AMRAP

Max rep synchronized Pull-ups (M1/F1)

Partner Deadlift hold (375) (M2/F2)

Switch as often as desired. Pull-ups only count if Deadlift bar is held in full lockout by other co-ed team.

 

…rest 2 minutes, then…

Each member must perform the following in any team order, only 2 working at a time:

15 Burpees

20 Wall-Ball Shots (16/12)

50 Double Unders or 100 Single Unders

20 Knees-2-Elbows

15 Calories Rowed

 

For Time

(19:00 cap)

 

…rest 5 minutes, then…

Strength:

Team Total:

1-rep max

Hang Squat Clean

(12:00 cap)

 

Two bars allowed to be used. Only one bar moving at a time. Athletes not lifting can prepare their bar while other athlete is lifting.

 

Flexibility:

Right Straddle – 1:30

Left Straddle – 1:30

Center Straddle – 1:30

One Arm Lat Lean – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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