Conditioning:

Partner WOD*:

“You go, I go”

With a 6-minute cap perform as many reps as possible of:

30 Deadlifts (225/153)

30 Wall-Ball Shots (20/14) @ (10/9′)

30 Chest-2-Bar Pull-ups

…rest 1-minute and strip weights, then…

With a 6-minute cap perform as many reps as possible of:

20 Hang Power Cleans (135/93)

20 Wall-Ball Shots (20/14) @ (10/9′)

20 Hand Stand Push-ups

…rest 1-minute and strip weights, then…

With a 6-minute cap perform as many reps as possible of:

10 Overhead Squats (95/63)

10 Wall-Ball Shots (20/14) @ (10/9′)

10 Muscle-ups

 

For Score

*WOD instructions:

These reps are equal work. Only one athlete working at a time. Perform each exercise in it’s entirety before moving to next. If you complete all reps before 6-minute cap is reached, start over at the top of that AMRAP. During the 1-minute rest, strip the bar of unneeded weights for next AMRAP. For same gender partner groups, use one bar. For mixed gender, use one bar for female, and one bar for male.

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

For Quality

 

 

Post score and experiences to comments