Strength
Every 3 minutes x 5 sets
50 Double Unders
Bench Press 6-8 Reps @ 75%+
DB Reverse Flies 10-12 Reps
Conditioning
4k Row For Time With a Partner
—Switch every 500m. These should be sprints!
WOD Notes: Each athlete will row 4x500m. These are meant to be sprints (95%+ effort)! DO NOT Hold back! You should need the rest each round! Your partner must be opposite gender! What team is going to put up the fastest time!
Assistance
L-Sit Hold/Tuck (Pegboard) – Accumulate 5 minutes