Strength/Skill

  • 6 sets:
  • 80yd Sprint
  • 20 second hollow rock

WOD

  • Partner WOD
  • Rx
  • 3 rounds for time:
  • Run 400m together
  • 50 Pushups
  • 100 Double-Unders
  • Break up the reps any way you want.  Both partners must be back from the run to start the pushup reps.
  • R+
  • 3 rounds for time:
  • Run 400m together
  • 35 Handstand Pushups (head to floor or 25lb + abmat)
  • 100 Double-Unders
  • Break up the reps any way you want.  Both partners must be back from the run to start the handstand pushup reps.

CROSSFITNESS @ 6pm
Strength

  • 4 sets:
  • Row 250m
  • 15 DB Shoulder Press

Conditioning

  • 3 x 1 minute intervals of:
  • Sled Push
  • Plank
  • KB Farmers Carry
  • Abmat Situps