Workout of the Day

5 rounds for time of:
-400-meter run
-15 overhead squat (95/65) *
* if proficient at OHS then please scale up

2R
-30 s compression leg lift pulses*
-10 pike squat with two bounces in both positions

5 min EMOM
-12 s L-sit

5 R
-odd minute: hollow body hold *
-even minute: rest
* Choose from 60, 48, 30, 24, 18, 15, 10, or 5 second holds by ability.

5R
-odd minute: bent arm hang with chin above bar *
-even minute: rest
*Choose from 60, 48, 30, 24, 18, 15, 10, or 5 second holds by ability.

**If it’s too cold/nasty for outdoors- we will modify the WOD to indoors*** bring your jump rope just in case!**

Teams of 2.

Run 1 mile (one partner must run with 20/14lb ball)

Then,

14 rounds (7 sets each)
– 10 wall-ball shots (20/14lbs)
– 1 rope ascent (legless) or 5 strict pull-ups or ring rows

* Use 7 alternating sets each- one partner completes 10 wall balls while other completes rope climb or pull-ups and continue in this fashion

-Run 800 meters-( one partner must run with 20/14lb ball)

Then,
8 rounds : (4 sets each)
-10 wall-ball shots
-1 rope ascent

-Run 400 meters- (one partner must run with 20/14lb ball)

Then,
4 rounds : (2 sets each)
-10 wall-ball shots
-1 rope ascent

Deadlift
8-5-4-3-2-1-1… look for 1 RM on singles.

3 min AMRAP:
-3 deadlifts 315/205
-3 bar-facing burpees
-Rest 3 minutes

3 min AMRAP:
-5 deadlifts 275/185
-5 bar-facing burpees
-Rest 3 minutes

2R
3 minute amrap:
-15 hollow rocks
-15 arched body rocks
-3:00 minute rest between rounds-

16 rounds alternating with a partner (8 rounds per partner):
-250m row
Alternate back and forth for 8 250m rows each (4000m total, 2000m per person)