Busy “Black Friday” WOD!

 

Conditioning 1:

Partner WOD*

Complete as many rounds and reps as possible in 7 minutes of:

3 Pull-ups

6 Burpees

9 Toes-2- Bar

12 Calories Rowed

15 Double Unders

 

For Score

*Alternating exercises throughout each round. Tag between exercises. Each round worth 45 points.

 

Strength:

Pick one lift and find a 10-rep max:

Back Squat, Front Squat, or Overhead Squat

 

Conditioning 2:

Run 800m

30 Clean and Jerks (155/103)

 

For Time

(7:00 Cap)

 

Mobility/Flexibility:

Barbell Shoulder Smash – 1:30/side

Barbell Biceps Smash – 1:30/side

Couch Stretch – 1:30/leg

Anterior Compartment Smash – 1:30/side

Olympic Wall Squat – 2:00

 

 

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