wod
for time
1,000 m row
400 m run
750 m row
400 m run
500 m row
400 m run
250 m row
400 m run
post workout
accumulate
3:00 plank hold
wod
3 rounds for time
15 db push presses 15/22.5
15.2 m db front rack walking lunges
50 double unders
note: use two dbs.
pre workout
8 min emom
:10-:20 handstand hold
wod
10 rounds for time
3 bar muscle ups
5 shuttle runs
note: 1 shuttle run is 7,62 down/7,62 ft back
post workout
accumulate
30 strict chin ups
partnerwod
as many reps as possible in 20 minutes with a partner
10 sumo deadlift high pulls 25/34
10 wall-ball shots 6/9
note: each partner completes a full round before switching
one partner works at a time