WOD
Primer
2 Rounds
100ft Dbl KB Carry (1 OH/1 FR)*
6-8e/side Single Arm RR
5 Paused BB OH/FR Squat (3sec)
*Switch OH arm at 50ft
Strength – Fitness
Push Press: Build to 1RM
Strength – Longevity
Push Press w/ 3 sec hold overhead: Build to heavy but perfect for 3 sets of 3
Conditioning – Fitness
In teams of 2, 4 Rounds for Time, one partner working at a time:
10 Squat Snatch (115/80)
20 C2B Pullups
30 Cal Bike
Conditioning – Longevity
In teams of 2, 4 Rounds for Time, one partner working at a time:
10 Squat Clean (115/80)
10 Strict Pullups
30/24 Cal Bike
*It’s ok to for partner to mix/match. Have fun with it!