8 min @ 90% aer:
Nice rack.
10 min @ 80%:
3 ring dips
6 KBS – 1.5/1 pd
15 double unders
(rest 5 min walking)
10 min @ 80%:
Building Run
10 push press – 75/50#
5 toes to bar
(rest 5 min walking)
10 min @ 80%:
row 150 m
5 burpees
5 hang power clean – 95/65#
(rest 5 min walking)
Work as hard as you can for the ten minutes knowing you will get the 5 min rest. This workout is designed to help you get better at long end workouts yet won't fatigue your muscles.
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Sophia loves to warm up with the PVC.
Partner WOD: Male/Female
10 Rounds
5 Barbell Bear Complex 115/75 (Power Clean + Front Squat + Overhead+ Back Squat + Overhead)
1 Med Ball Suicide Run
One partner works at a time. Each partner must complete one full round before switching.
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