Conditioning:

Partner WOD*

“Lights Out”

4 x 200m Run (forward)

60 Sit-ups

30 Overhead Squats (95/63)

40 Chest-2-Bar Pull-ups

20 Handstand Push-ups

50 Calories Rowed

20 One-arm Kettlebell Lunges (53/35)

40 Box Overs (30/24″)

30 Push Press (95/63)

60 Burpees

2 x 200m Run (backward)

 

For Time

*Equal work. One at a time working.

 

…Rest 3 minutes

 

Strength:

As a partner group, use one bar and find:

Jerk

1-rep max

 

For combined team total

Compare to Saturday, 20 June 2015

Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

 

 

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