PRE: Movement Standards

WOD: Partner Day! "Joseph J. Ellis" For time: 40 Rounds:

-2 Clusters (155/105)

-7 Bar-Facing Burpees

Then:, 2,007 meter Partner Run (Together)

*Partners alt. whole rounds and rest.

POST: Mobility

PRE: Minutes 1-2-3: 3 Front Squats (185/125), Minute 4: Rest, Minute 5-6-7: 2 Front Squats (225/145), Minute 8: Rest, Minutes 9-10-11: 1 Front Squat (255/165)

WOD: For Time:

-400m Run

-100 DU (x2 Singles)

-21 Clean and Jerks (165/115)

-400m Run

-100 DU

-15 Clean and Jerks

-400m Run

-100 DU

-9 Clean and Jerks

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups

PRE: Four 2-minute rounds of: 10 Burpees, 200/170m Ski, Max-rep Burpees, 1 minute rest between rounds

WOD: Tabata 8 Rounds (:20 Work/:10 Rest)

-DB/KB Shoulder Presses (35/20)

-Jumping Lunges

-Ring Dips

-Walking Lunges

-DB/KB Push Presses

POST: 100 DB Russian Twist