WOD

Mobility/Primer
5 Inchworms
5e/leg Reverse Lunge w/ Reach
5e/side Tripod w/ Reach
10 KB DL (53/35)
10 KB Goblet Squats
10cal Rower

Conditioning
TEAMS of TWO for Time:
*CHOICE: The team chooses which person will do each of the exercises, and completes them relay style, one working at a time.
*STATIONS: Once both have completed their choice, both teammates will begin the stations at the same time until both have done all three stations.

“Run or Row”
400m Run
or
500m Row
Then…
15 KB Swings (53/35)
15 DB Thrusters (35/25)
15 Sit-Ups

“Top or Bottom”
15 HSPU
or
50 Air Squats
Then…
15 KB Swings (53/35)
15 DB Thrusters (35/25)
15 Sit-Ups

“Push or Pull”
30 Push-Ups
or
20 Pull-Ups
Then…
15 KB Swings (53/35)
15 DB Thrusters (35/25)
15 Sit-Ups

“Jump or Drop”
50 Jumping Squats
or
20 Burpees
Then…
15 KB Swings (53/35)
15 DB Thrusters (35/25)
15 Sit-Ups

“Lay or Hang”
25 V-Ups
or
25 Toes to Bar
Then…
15 KB Swings (53/35)
15 DB Thrusters (35/25)
15 Sit-Ups