WOD
Primer
2 Rounds
30s Superman Hold
10 Ring Rows
6-8ea SA DB Thrusters
Conditioning
25-20-15-10-5:
Box Jump Overs (24/20)
Toes to Bar
Directly Into…
5-10-15-20-25:
Alt DB Snatch (50/35)
Wallballs (20/14)
Strength
Accumulate 1:30 in an L-Sit or Hollow Hold
Accumulate 3:00 in a Weighted Hip Extension
Extra
Conditioning (after)
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row