• WARMUP
  • Run 400m
  • 3 Rounds
  • 15 PVC Pass Throughs
  • :30 Standing Hamstring Stretch
  • 10 Good Mornings
  • 10 Wallballs
  • Wrist Rollouts

  • METCON
  • Partner WOD
  • 3 Rounds (CAP 30)
  • 60 Wallballs 20/14 – Static Wall Sit
  • 30 Deadlifts 225/155 – Static Hang from Rig
  • 15 Synchro Burpees