WOD
Conditioning
In teams of 3, relay style, 5 Rounds each for time:
15/12 Cal Row
25 Wall Ball UB (20/14)
Partner A completes a full round, Partner B begins as soon as A finishes, then Partner C, and so on.
Extra
6-8 sets on rings
– 3 hollow arch kips
– 3 hollow arch + pull to chest
– 3 perfect MU
Strength
Every Other Minute on the Minute x 10 min:
– 6,5,4,3,2 Bench Press increase load each set + 10 Alt KB Row (5 each side) HEAVY
Back Squat: 6×2 @ 85%, rest 45 sec