PRE: Movement Standards

WOD: “Wade” Partner Day! For Time:

-Buy-In: 2,022m Row/Ski (1 mile run)

Then, 4 Rounds of:

-31 Mountain Climbers

-31 DB/KB Shoulder-to-Overheads (2x50/35)

-31 Burpees

-31 DB/KB Hang Clean-and-Jerks

-31 Air Squats

-31 DB/KB Deadlifts

-Buy-Out: 2,022m Row/Ski (1 mile run)

Time Cap: 40 minutes

POST: Mobility

PRE: 6 x 5/Arm Landmine Presses (Increase in load each set) *Complete 300' bear crawl broken up as athlete chooses

WOD: For time:

Part A: 4 Rounds:

-8 TTB (K2E/KB V-ups)

-35 DU (x3 Singles)

Part B: -14 Hang Snatches (95/65)

-20 Box Overs (24/20)

-12 Hang Snatches

-20 Box Overs

-10 Hang Snatches  

-20 Box Overs

-8 Hang Snatches

-20 Box Overs

POST: 25/20 Cool down Ski

PRE: Heavy Day

WOD: Front Squat 1-1-1-1-1-1-1-1-1-1 *Build to heavy single,

-3 Sets: 21 Heavy American KB Swings (70/53), 200m Single KB Carry

POST: 75 Feet Elevated MB Sit-ups