500m Run

Banded Squat wamup 8-10 reps each: side steps, front & back steps, glute bridge, squats

8-10 ATYT’s  

8-10 W’s


WOD A) Alt. EMOM x 14 mins:

1) 2 reps 1&1/4 Front Squat @ 60-65% of 1RM (Bar can be cleaned)

2) 3-6 Strict Pronated Pullups – add weight if possible


WOD B) 4 Rounds with partner:

Partner A) 200m Run med-ball run 20/14lb          

Partner B) Max Double Unders

*Both partners do 4 rounds of each

**Record total time and double under reps