Probably a good idea to start bringing a Sweatshirt to class for
running outside!

PART 1

With a PVC complete 10 reps of each movement in Part 2.

PART 2

FITNESS/SPORT

Teams may opt to use a 45 lb or 35 lb or 15 lb Barbell. The same
barbell will be used for the entire WOD.

In Teams of 2. Share a bar and complete the following in order for time.

50 Back Squats
50 Front Squats
50 Overhead Squats (substitute a PVC for OHS if necessary)
Run 1 Lap or Row 400 m

50 Strict Press
50 Push Press
50 Push Jerk
Run 1 Lap or Row 400 m

100 Hang Squat Cleans
Run 1 Lap or Row 400 m

100 Power Snatch
Run 1 Lap or Row 400 m

Rules:

Break up the reps however you choose BUT 5 Burpee penalty during the
WOD for each teammate each time the bar is dropped besides
running/rowing.

Pass the bar back and forth until you’ve completed the reps. You
cannot run until all reps are completed, and cannot begin working
until both teammates are inside the gym or both have finished rowing.

OPTIONAL SKILL CASH OUT

Ring Muscle Up Progression Practice 15-20 Minutes

or

OPTIONAL CORE CASH OUT:

3 to 5 Rounds of:
0:20 Prone Plank on Hands
0:10 Rest
0:20 Side Plank on Right Hand
0:10 Rest
0:20 Side Plank on Left Hand
0:10 Rest