Warm Up
2 Rounds
200M Run
10 Air Squats
10 Pike Push-Ups
10 Glute Bridge
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee
Strength
Deadlifts
Take 7 Minutes to Build to a 6/10 Difficulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes
WOD
In Pairs ~ For Time
COMPETITIVE
100 Wall Balls Split (20/14)
2KM Row Together
100 Wall Balls Split (20/14)
PERFORMANCE
100 Wall Balls Split (14/10)
2KM Row Together
100 Wall Balls Split (14/10)
LIFESTYLE
80 Wall Balls Split
1.5km Row
80 Wall Balls Split