Strength
Deadlift – 15 Min to work up to a heavy single
Conditioning “24 min cap”
Complete For Time w/ partner
100/80 Cal Ski
30 Dball over Shoulder 150/100#
80 Burpee Box Jump Overs 24/20″
30 Dball over Shoulder 150/100#
100/80 Cal Ski
WOD Notes: Goal is 20-23 minutes. The WOD is “you go, I go” except for BBJO (you will work at the same time. Try to land low and get off the box instead of jumping higher than you have to. I’d recommend 30 sec on / 30 sec off sprints.
Assistance
a) GHD Situps – 5×15 (3 sec tempo down)
b) DB Lateral/Front Raises – 4×10 (each)