PRE: Movement Standards

WOD: Partner Day! "Mahsa" For time: 22 Rounds:

-13 Wall Balls (20/14)

-7 Devil Presses (35/20)

-9 Box Jump Overs (24/20)

POST: Mobility

PRE: 2 Rounds: -24 Bulgarian Split Squats, 12 DB/KB Seated Z-Press, 2:00 Side Plank (1:00 each side)

WOD: For time: 4 Rounds:

-300m Run

-8 HSPU (Box/Pike)

-300m Run

-8 Jerks (165/115)

POST: 100 RB Side Steps (25 Each direction)

PRE: 3 Sets: 10 T-Bar Rows (45/25), 8 Strict Pull-ups

WOD: 8 Rounds: E2MOTM:

Odd Rounds:

-21/15 Cal Bike/Row/Ski

-12 DB Hang Snatches (50/35)

Even Rounds:

-8 - 25' Shuttle Sprints (Over and Back =3D 1)

-12 DB OHS (50/35)

POST: 8 x :10 L-Sits