PRE: Movement Standards

WOD: Partner Day! “Baker’s Dozen” Teams of 3, For Time:

-90/60 Cal Bike/Row/Ski

-60 Box Jump Overs (24/20)

-60 Clusters (155/105)

-60 Toes to Bar

-60 Push Jerks

-60 Box Jump Overs

-90/60 Cal Bike/Row/Ski

-60 Box Jump Overs

-60 Clusters (135/95)

-60 Toes to Bar

-60 Push Jerks

-60 Box Jump Overs

-90/60 Cal Bike/Row/Ski

*1 partner working at a time, 1 partner in active rest, 1 partner resting.

POST: Mobility

PRE: Ascending Ladder for 7 Minutes: 1 Devils Press (35/20), 1 C2B Pull-up, 2 Devils Presses, 2 C2B Pull-ups, 3 Devils Presses, 3 C2B Pull-ups

WOD: AMRAP 21:

-7 Deadlifts (315/225)

-5 Shuttle Runs (25' out, 25' back)

-14 Pistols

-5 Shuttle Runs

-7 Wall Walks

POST: 3 Sets: 20 Weighted Sit-Ups, 25 x 4-Count Flutter Kicks

PRE: Movement Standards

WOD: "Mogadishu Mile" For time: 4 Rounds:

-19 KB Ground-to-Overheads (53/35 lb)

-19 KB Front Squats

-19 KB Push-Ups (each hand)

-500m Row/Ski

POST: Mobility