WOD
Primer
3 Rounds
10 Thread the Needle
10 ea/arm SA DB Thruster
5 ea KB Single-Arm DL (moderate weight)
Conditioning
“Fight Gone Bad” Retest
3 Rounds of:
1 Min Wallballs (20/14)
1 Min Box Jumps (20″
1 Min Sumo Deadlift High Pulls (75/55)
1 Min Shoulder to Overhead (75/55)
1 Min Calorie Row
1 Min Rest
Extra
Strength/Conditioning (after WOD)
For 15 Minutes
Conversation Pace on Bike
Every 5 min, starting at 0, complete:
15 Weighted Goodmornings + Max Effort L-Sit