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)
Warm-up
0-5:00
Briefing
5:00-15:00
Kneeling T Spine Rotations Against Wall x10/10 Both Directions
Pvc Press Out 2×10
Prone Snow Angel 2×10
Prone PVC Press 2×15
Shoulder Press Demo
15:00-25:00
Shoulder Press (8-8-8-8)
Increase weight every round
Metcon (5 Rounds for time)
Every 3 minutes for 5 rounds
9 DB/KB Thrusters
45 Double Unders
9 DB/KB Thrusters
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#