WARM UP

3 Rounds:
1:00 row/bike
:30 air squats
:15 down backs

-then-

4:00 coaches choice general mobility

*COACHES NOTE: have members spend 5 minutes setting up equipment for 44 Minute Clock WOD

WOD

With a 44:00 Clock:

at 0:00 with a 9 min cap

• 400M run (1.5 x around)
• 10 American KBS
• 10 Knees 2 Elbows
• 10 American KBS
• 400M run

at 12:00 – 20 Minute AMRAP with a partner “you-go-I-go”

• 8 barbell deadlifts
• 20 med ball slams
• 8 strict db press
• 20 total med ball ab twist
• 8 bent-over barbell rows

at 35:00 with a 9 min cap

• 400M run (1.5 x around)
• 10 American KBS
• 10 Knees 2 Elbows
• 10 American KBS
• 400M run