Conditioning:

3-person team WOD*

“The Ape’s 44”

Buy-in:

1976 meter row

…then…

44 Thrusters (95/63)

44 Pull-ups

44 D-Ball Cleans (100/80)

44 Burpee box jump overs (20″)

44 Toes-2-bar

44 Wall-ball shots (25/20) @ (10/9′)

44 Squat cleans (135/93)

44 Kettlebell swings (72/53)

44 Handstand push-ups

44 Deadlifts (225/153)

…then…

Sell-out:

122 calories biked

 

For time

*Equal work as best as possible. Only one bar is to be used. Athlete must change weight throughout the WOD. If team is co-ed, two bars are allowed.

 

Mobility:

Reclined spinal twist

Half straddle

Pike

Butterfly

Low dragon

 

 

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