TEAM WOD
In teams of two, alternating each movement, complete ten rounds of:
Dumbbell Hang “Clusters” x 10 reps
Burpees x 10 reps
200 Meter Run
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 200 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
SPORT
A. For max reps/distance/time:
4 Minutes of Legless Rope Climbs (15′)
(if you don’t have legless, perform climbs with legs)
Rest 2 minutes
3 Minutes to establish max distance Handstand Walk
Rest 2 minutes
2 Minutes to establish max effort L-Sit Hold
B. For time:
Row 2000 Meters
30 Burpees Over the Concept 2
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs)
30 Walking Lunges (185/125 lbs)