****Wear your dark T-shirts today****
Warmup: Row 500m, then 3x through: 5 pullups, 10 Med Ball Cleans, and 15 squats
Perform shoulder and hip DROM movements, then stretch your shoulders and wrists.
Skill/Conditioning: 5 min for max reps of wall walkups
WOD: (partner WOD for time) PARTNER ONE does sandbag (50/30#) carry for 2 laps while PARTNER TWO performs tire-flip-jump-throughs, tire flip route will be one full lap. When PARTNER ONE finishes his 2 laps, the partners swap roles. Time is called when the tire completes one full lap (100m) and the last jump-through is performed.
(Tire-flip-jump-throughs can be substituted with a clean (155#/115#) followed by a burpee- 50 reps; may be performed as an individual or as partners described above)
Cooldown, stretch, and post your times to comments.