Thursday, August 2nd, 2018

 

A) Warm Up

500m Row

15 Pass Throughs
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Mobilize, Roll Out, Stretch

C) WOD

Teams of 2 For Time:

1000m Row
20 Burpees
40 Wallballs 20/14
60 Kb Swings 45/35
80 Box Jumps 24/20
100 Abmat Situps
80 Box Jumps
60 Kb Swings
40 Wallballs
20 Burpees
1000m Row

Switch partners every 250m on row
One partner working at a time and one partner holding a kb the whole time