WOD

6 rounds w/partner (40-min cap) 400m run *alternate 200m

ascension project week 1 day 4 4 x 3

ascension project week 1 day 3 3 sets:  5 ohs

ascension project week 1 day 2 3 sets of each:

ascension project week 1 day 1 2 sets : 10

3 rounds : 2-min amrap at each/ :30 rest between

2 sets : 10 single leg bridge 10 single leg

3 sets of each 1 pull + 1 hang snatch

deload 2 sets : 10 single leg touch down

6 rounds : emom 6 devils press 12/10 cal bike