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.
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)
*in teams of 2