PRE: Movement Standards
Partner Day! For time:
-4 Rounds: 50/42 Cal Row, 30 Dual DB Front Squats (50/35)
-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Ground to Overhead (135/95)
*Athletes must complete: 600m Prowler Push, 1600/1400m Ski, 800m Backward Sled Pull.
POST: Mobility
PRE: EMOTM x 3: 3 Hang Snatches, EMOTM x 3: 2 Hang Snatches, EMOTM x 3:1 Hang Snatch *Build each minute
WOD: For time: 5 Rounds:
-9 Burpee Box Overs (24/20)
-7 TTB (K2E/KB V-ups)
-5 Squat Cleans (165/110)
POST: 1:00 L-Sit, 1:30 Hip Extension Hold (GHD), 2:00 SB Bear Hug Hold
PRE: Workout Set-up
WOD: For time:
-1 mile Run
-2/1.7 mile Bike
-1000/850m Ski
-1 mile Run
POST: 100 Feet Elevated MB Sit-ups
