WOD – Saturday, October 21st 2017 – Conditioning

Endurance WOD
5 rounds
400m run
18 situps
15 wallballs
12 burpees
9 Box jumps

CORE
1 min hollow hold
1 min superman hold
:30 hollow hold
:30 superman hold

Partner WOD

45 min AMRAP

4K Row – switching every 250m 
into 
30-20-10
Hang Squat Cleans 135/95
Burpee Box Jump Overs 24/20

into

Ascending ladder of 
2/2…4/4..6/6…etc
Deadlifts 135/95
Pullups