Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
5 Deadlift-Shrugs With Pvc.
5 Deadlift-High Pulls With Pvc.
5 Hang Muscle Cleans With Pvc
5 Hang Power Cleans With Pvc
200M Run
15 Scap Pull-Ups
15 Scap Push-Ups
15 Dynamic Squat Stretches
200M Row
15 Ring Rows
15 Push-Ups
15 Air Squats
WOD
With a Partner
Complete the Following Splitting Work Unless Indicated Otherwise
COMPETITIVE
Buy-In: 1,000 Meter Row
800M Run (Together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800M Run (Together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800M Run (Together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 Meter Run (Together)
Buy-Out: 1,000 Meter Row
PERFORMANCE
Buy-In: 800 Meter Row
600M Run (Together)
50 Jumping Pull-Ups
100 Elevated Push-Ups
150 Air Squats
600M Run (Together)
30 Jumping Pull-Ups
60 Elevated Push-Ups
90 Air Squats
600M Run (Together)
20 Jumping Pull-Ups
40 Elevated Push-Ups
60 Air Squats
600 Meter Run (Together)
Buy-Out: 800 Meter Row
LIFESTYLE
Buy-In: 800 Meter Row
3 Rounds Of
400M Run (Together)
20 Ring Rows
40 Elevated Push-Ups
60 Air Squats or Box Squats
Buy-Out: 800 Meter Row