Thursday (Sole Lift/ Pace)

3x 3

Front squat with 3 second pause

Skill

Transitioning

Partner WOD

20 minute tag

10 wall ball shots

Row for calories w/10 m/14

5 burpees over the monorail

GoFit

Partner Pacing Warm Up #2

5x

30:30

Single unders

(Maintain same reps throughout)

6x

50:20

Rowing

(Maintain same calories throughout)

Skill

Wallball shots

WOD

7x

1 minute work: 30 seconds rest

-Wall ball shots

-Row for calories