WOD
Warm-up
Dynamic Warm-up
3 Sets
400m/200m/100m Run (gradually increase speed each round)
12e/side Single Arm KB Bent Over Row (18-44#)
8e/side Plank KB Pullthrough
Conditioning
In Teams of 2, partners alternating rounds, 8 Rounds for Time:
100m Sprint
12 KB Goblet Squat (53/35) | (70/53)
20 | 40 Double Under
100m KB Farmer’s Carry