Warm-up
Metcon (Time)
Partner WOD
150 Wallballs
150 ring push-ups/push-ups
100 Wallballs
100 ring rows/strict ring pull-ups
50 Wallballs
50 KB Squat Cleans (from hip)
Metcon (Distance)
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#