9/6

Unrated – Level 3

View Public Whiteboard

Warm-up

3 Steady Rounds

12 OH Walking Lunge Steps w/ single DB

Run 200m

12 wall balls

Mobility

Seated straddle

Strength

Back Squat (Find 5 rep max in 10 minutes )

Metcon

Metcon (Time)

Partner wod: team of 2

30-25-20-15-10

Strict Pull Ups (partner A works, partner B dead hangs)

DB Box Step Overs 50/35s to 24/20″(partner a works, partner b rest)
Split up the work however you’d like. You can only complete pull ups while one partner is dead hanging. For the box, one partner works, the other rest, split however you’d like. Have fun!