For strength today work against a hard 8 minute clock and establish a heavy complex as listed.

At the 12 minute mark, start this relay style sprint interval WOD. Athlete 1 runs the entire round-  Cal/Wall Balls and Pull-ups. Aim to complete each set unbroken for as long as possible. Since this is a alternating sprint the sets shouldn’t be broken up much, better to scale and hit the stimulus.

From 0-8:00

Find a 3 Rep Shoulder to Overhead from the Ground

* working individually or in pairs


12:00 – 30:00

“You Go I Go Format”

AMRAP in 18
Row 10/8 Calories
12 Wall Ball Shots (20/14)
10 Pull-ups

*in teams of 2


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