Partner WOD

Single leg hip bridge x 10 each side

Glute ham raise x 10

Seated good morning x 10

Pullups x 10

High skips x 100 feet

Bear crawl x 50 feet

Crab walk x 50 feet

High skips x 100 feet

Metcon (5 Rounds for reps)

Four 5-minute quarters for max rounds and reps in teams of two of:
135/95 lb. Hang Squat Cleans x 3 reps
135/95 lb. Shoulder to Overhead x 6 reps
100 meter Sprint

Rest 3 minutes between quarters.
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.

Out of Town WOD

“NICOLE” AMRAP IN 20 MINUTES OF: RUN 400, MAX REP PULL UPS

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