WOD

CrossFit 1Force – CrossFit Endurance

Metcon (No Measure)

Partner Workout

(30 secs on/30 secs off) *Option to go (40 secs/20 secs off) x 5 rds

Rope Pulls to Standing

D-Ball Hold Up n Over Stepups @ 20 in (moderate)

1-arm DB Alternating PS (must reset each rep)

Wall Sit Hold Goblet KB Curls

Barbell/AB Wheel Rollouts

AB (last 10 secs sprint at a high effort)