Warm Up

Warm Up

3 Rounds
200M Run
12 Band Good Morings
12 Band Overhead Press
12 Band Rows
30 Skips

WOD

For Time ~ In Pairs

COMPETITIVE

600 Meter Run
30 Deadlifts (225/145)
60 Double-Unders
600 Meter Run
30 Hang Clean-And-Jerks (135/85)
60 Double-Unders
600 Meter Partner Run
30 Chest to Bar Pull-Ups
60 Double-Unders

PERFORMANCE

600 Meter Run
30 Deadlifts (135/95)
60 Double-Unders or 100 Single Unders
600 Meter Run
30 Hang Clean-And-Jerks (95/65)
60 Double-Unders or 100 Single Unders
600 Meter Partner Run
30 Pull-Ups
60 Double-Unders or 100 Single Unders

LIFESTYLE

400 Meter Run
30 Deadlifts
60 Single Unders
400 Meter Run
30 Hang Cleans and Jerks
60 Single Unders
400 Meter Partner Run
30 Ring Rows
60 Single Unders