Warm-up:
400m run
10 push ups
10 GHD sit-ups
5 strict pull-ups
Then 3 rounds NOT for time….
Bar Muscle Ups/ pull-ups x 3-6 unbroken reps
30 Double-Unders + 8 Toes to Bar
15 Meter Handstand Walk or practice holds
WoD:
Partner up or go solo…
For time:
100/75 Calories on rower
(Partner up for 150/110)
Rest exactly 5 minutes, and then…
For time:
Run 400 Meters (partner run together)
15 Ground to Overheads (155/110 lbs) (partners do 25 reps total)
Run 400 Meters
Rest exactly 5 minutes, and then…
For time:
Run 800 Meters (partner run together)
60 Chest-to-Bar Pull-Ups (partners do 90 c2b/pull-ups total)
Run 800 Meters
42 min time cap
(Score is total time to complete including rest)
Mobility:
Mash and roll it all out!
Have a friends help mash quads and forearms