Conditioning:

Partner WOD

Row 1000m

30 Handstand Push-ups

40 Power Snatches (95/63)

Bike 1200m

40 Shoulder to Overhead (95/63)

50 T-Pushups

Row 800m

50 Box Overs (30/24”)

60 Abmat Butterfly Sit-ups

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

Strength:

Find complex 1-rep max*

3 Deadlifts ⇒ 2 Power Clean ⇒ 1 Hang Squat Clean

 

For max load

*Cannot let go of bar throughout the complex.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Plow

 

 

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