Strength

Overhead squat

6x3 building  

 

Partner/team WOD

5 rounds per person

40yd sled push 45/25

20yd sprint  

40yd plate transfer 45/25

this will be performed as a relay sprint, one athlete completes a full round then rests while the next athletes completes a round.

Plate transfer: Pick up a 45/25# plate and run 20yds, touch the ground and run the plate 20yds back

 

 

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