Warm Up:
400m Run
10 alternating lunges
10 side lunges
10 air squats
Strength:
Back Squat
5 sets of 3
Heavy as possible
Metcon:
Partner WOD
400 double unders
400m run (Partners Run Together with one wall ball)
200 wall balls 20/14 lb
400m run (Partners Run Together with one wall ball)
100 Thrusters 96/65 lb
400m run (Partners Run Together with one wall ball)
Buy out
400m farmers carry each arm 53/35 lb