WOD
Primer
2 Rounds
10 Victory Raises
6-10 DB Alt Curls w/ 90 Degree Hold https://bit.ly/2YNEoJG
10 Alt Reverse Lunges
Strength
Bench Press
5 sets of 5 w/ 2 sec pause at top and bottom,
build to heavy set
Conditioning
Teams of 2, for Time
600M Run (together)
70 DBall Cleans (80/50)
1000M Row (one rower)
70 Push Press (135/95)
3000M Bike (one bike)
Extra – After
EMOM for 10 minutes:
A) 20 GHD situps to parallel
B) 2 Turkish Getups e/side