WOD
Mobility
PVC Pipe Game (Optional)
PVC Pipe Warm-up
Dynamic Stretches
Run 200m
Strength
Paused Front Squat: 40/5, 50/4, 60/3, 65/3*2
Tempo: 22X1 (2sec descent, 2sec pause, up AFAP, 1sec pause)
Conditioning
In Teams of 2, AMRAP in 24 Minutes (8 Rounds), Alternating Partners Each Round
Every 3 Minutes, One Partner Performs:
12 Wallballs (20/14)
10 Pull-ups | C2B
8 Clean and Jerks (115/85) | (155/115)
Max Calorie Bike for Remainder of Time.