WOD
Primer
2 Rounds
5ea/side Tripod OH Reach https://bit.ly/2JHG7uw
10ea/side KB Waiter’s Press https://bit.ly/2VxxmvG
10 BB Pendlay Rows
Strength
Overhead Squat
Build to a Heavy but PERFECT set of 3
then at 75% of best, 2 Reps w/ 30sec hold in bottom
Conditioning
In teams of 2, 5 Rounds for Time:
30 Cal Bike
25 Pull-Ups (R+ C2B)
20 Power Clean and Jerks (115/80)
15 Front Squats (115/80 | R+ OHS)
Extra
Run 5-4-3-2-1:
Minutes For Distance
*Rest Half the Time Between Rounds