ATHLETE

Partner Workout (1 Partner Works at a Time)
3 rounds:
40 Wall Balls (20/14)
40 KB Sumo-Deadlift High Pulls
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds

*WOD Credit CFNE

COMPETITOR AND BARBELL CLUB

A. Squat 3, 3, 2, 2, 1; rest 3mins
+
rest as needed
+
5min amrap 90% effort
Row 500m
30 wall balls 20/14# 10/9′ target
30 burpees
+
rest 1min
+
5min amrap OPEN PACE
5 GTO 95/65#
20 DU
10 situps