SOD- 15 minutes to get 4 sets of:
7/leg Back racked plate deficit lunges
15 Double DB bicep curls
15 GHD sit ups OR Ab Wheel/Erg seat rollouts
1:00 rest
WOD #1- 5 RFT (18:00 cap)
8 Double DB squat cleans
8 Burpees
40 Dubs (40 Penguin hops OR 70 singles)
WOD #2-With a partner
Accumulate 3,000 meters on the rower while:
Partner 1-Rows
Partner 2-Wall Balls
*Switch as desired until 3k is reached
