WARM UP:
200 M Run
30 – 30 -30 -30 with the PVC (pass throughs; back squats; front squats; over head squats)
200 M Run
With a Partner : WOD 1
7 Minute time cap:
600 M Run with a Kettle Bell (45#W; 55#M) then Max Rep Kettle Bell Swings for the remainder of the time
With a partner WOD 2:
12 minute time cap:
15 Calorie Row
10 Weighted Lunges 25#plate
20 Shoulder to Overheads 95# W; 115# M
30 Deadlifts 95# W; 115# M
40 Pull Ups
30 Deadlifts 95# W; 115# M
20 Shoulder to Overheads 95# W; 115# M
10 Weighted Lunges 25#plate
15 Calorie Row
