PRE: Movement Standards

WOD: "Bauer" For Time:

-2 minute Elbow Plank

-13 Burpees

-18 American KB Swings (53/35)

-31 Push-Ups

-53 Goblet Squats (53/35)

-53 Burpees

-31 KB Swings

-18 Push-Ups

-13 Goblet Squats

-2 minute Wall Sit

POST: Mobility

PRE: 8 Sets as heavy as possible: 4 OH Lunges, 2 OHS

WOD: Completed in any order:

-1 mile run

-150/120 Cal Bike

-150/120 Cal Row/Ski

*30 min time cap

POST: Accumulate 2:00 wall sit, 1:00 static ring hold

PRE: Movement Standards

WOD: Partner Day! For time:

-150 Burpee Box Overs (24/20)

-120 Deadlifts (115/85)

-90 Hang Cleans

-60 Push Jerks

*Partners alt. reps and 200 m MB run

POST: 40 Ring rows