WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to AHAP w/ good form

1RM Split jerk

(No pause from rack)

Then

2×3 @ 70%

Teams of 2: 

3rounds-

70/100 cal bike/row

200m farmers carry 53/70

(One partner carries while the other partner runs 200m then they switch, so every round each partner runs & carries. Split cals whatever way you like)

Extra Credit

Hammie & glutes

3-5 rounds

10-15 each side- single leg RDLs

15-20 sumo KB deadlifts

20 glute bridges w/ hip circle