Conditioning:

Partner WOD:

6 x 200m Run Sprints

80m D-Ball Carry (100/80)

60 Calories Biked

40 Sandbag Zercher Squats (70/40)

4 x 250m Row Sprints

20 GHD Sit-ups

2 x 50 Double Unders

10 Muscle-ups

 

For Time

 

Strength:

Snatch plus 2 Overhead Squat

Find 1-Rep Max

 

Flexibility/Mobility:

ROMWOD

 

 

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