Warm Up: 400 meter Run
3 Rounds Of:
30 seconds Dead Hang
5 Inch Worm with Yoga Push Up
10 KB Halo each side @light KB
5 Shoulder Taps each side
Strength: 4 Sets Of:
10 Narrow Grip Bench Press (grip should be narrow enough for you to focus on triceps)
10 Tempo Ring Rows @30X1 (3 seconds on the way down, as fast as possible on the way up, 1 second hold at the top)
*Rest as needed between sets.
WOD: 4 Rounds Each – I Go You Go:
12 Single Arm DB Hang Clean & Jerk (6R/6L) @22.5/15kg
250 meter Row
*Each partner completes a full round then switch. 8 rounds total. Go all out each round!
Time Cap: 17 minutes.