Teens Warmup (No Measure)
10 Pass Throughs
10 OH Squats
10 OH Lunges
10 Single Leg Hops Over Bar
10 Seated Box Jumps
Deadlift (5RM)
Metcon (Time)
4 Rounds
300m Row
25 MB Thrusters 20/14
12 Hand Release Pushups
Warm-up
Hang & Twist
Single Arm Hang x20 sec
Flutter Kicks x30
Metcon (No Measure)
Weighted Pull-up Neg x20
Straight Arm Pull-downs x100
Floor Press x30 sec
Hollow Hold x30 sec
4 rounds
Ring Push-ups
x50
DB/KB Row x10/10
Iron Cross x20
3 Rounds
Push Press (5-5-5-5-5+)
Metcon (Time)
Partner WOD
10-9-8-7-6-5-4-3-2-1
Thrusters
20-18-16-14-12-10-8-6-4-2
Pushups