WARM UP
Ride or Row for 5 min
2rds of
10 Jumping Air Squats
10 Walking Lunges
10 Shoulder Touches
Clean Warm Up STRENGTH
Clean and Jerk
8, 6, 4, (2)4 WOD
5 Rounds for total Calories
Partner 1 Max Cal Swim
Partner 2 Run 200
Partner 3 Sand Bag Hold (100-80)
Sandbag and Swim ends when Partner 2 completes the 200
If the sandbag hits the ground the swim must stop until held again ICING
3x Max effort wall sit
Nordic
WARM UP