Skill:

Practice 15 minutes on:

“Athletic Skills Sheet“

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 9 minutes of:

200m Run

4 Handstand Push-ups

8 Kettlebell Swings (70/45)

 

…Rest 3 minutes

 

Complete as many rounds and reps as possible in 6 minutes of:

200m Row

3 Front Squats (155/103)

5 Chest-2-Bar Pull-ups

 

…Rest 2 minutes

 

Perform as many reps as possible in 3 minutes:

Burpees

 

For Score

Alternate exercises. One partner working at a time.

 

Flexibility:

Hold middle splits for 2 minutes

20 side leg swings, left

20 side leg swings, right

Hip Capsule Stretch – 2:00/side

20 side leg swings, left

20 side leg swings, right

Hold middle splits for 2 minutes

 

 

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