Pre WOD:

4×5 Shoulder Press at 77%

WOD:

Partner Triple 3
Teams of 2:
3000 M Row
300 Double Unders
3 Mile Run (4800 m run)
Time Cap: 40 min
*Run as a relay (400 m)

 

Post WOD:

Upper Body Double Tabata:
16 rounds of 20 sec on/10 Sec Rest
Alternate between the two movements
– Empty Bar Bent Over Row
– Push ups