Warm up
Row 3 minutes
“Flip it”
For 3 minutes hold
the hollow as long as possible. As soon as you lose it hold the arch as long as
possible. As soon as you lose it back to the hollow. Until 3 minutes is up.
50 wall squats
Skill
Famers walk
Partner WOD
5 rounds of:
40m farmers walk
20 box jumps (each
person)
CFE
Warm up
Row 2 minutes
Tabata row
1K row
WOD
12 minute AMRAP
Sled pull complex
(Bear crawl 10m/ Sumo 10m/Reverse drag 10m)
10 burpee box jumps
10 burpee box jumps
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