Shoulder Press, 5 x 3
Alt with max effort chin over the bar hold. 

In Teams of two....
Four rounds of...
300 M Row
Max Rep Wall Balls (20/14)
*Partner rows while the other completes wall balls.
Each partner will row and do wall balls four times.
Score is total time and total reps as a team. 

Hollow Rocks, 3 x 15

Standing Quad Stretch, High Hams


Pose drills, cadence runs
8x100m sprints with 60sec rest

Clean and Jerk:
2 x 2 @ 75%
3 x 1 @ 80%

Snatch Deadlift:
5 x 4 @ 110% of Snatch

Front Squat:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Every 30 seconds for 5 min...
4 to 7 unbroken C2B Pull Ups

3 comments (Add your own)

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Just so you know- this is a short person's nightmare WOD. Lol

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