PRE: Movement Standards

WOD: "1776" For Time: Teams of 3:

-KB Swings (53/35)

-Box Jumps (24/20)

-Air Squats

-Push-Ups

-Burpees

-Pull-Ups

-Sit-Ups

-Row (Cals)

-DU (x3 Singles)

-Wall Balls (20/14)

-WP G2O

-Dual DB/KB Push Press (50/35)

*As a team, complete a total of 1776 reps (148 reps per movement) in any order.

POST: Mobility

PRE: 5 Sets, Every 2:00: 8 Bench Presses (Constant load), 10 Single DB Good Mornings

WOD: “250” For time:

-30 Ring Rows

-4 Tire Flips

-25 Hang Cleans (95/65)

-4 Tire Flips

-30 Push-Ups

-4 Tire Flips

-35 Amer. KB Swings (53/35)

-4 Tire Flips

-25 S2O

-4 Tire Flips

-30 Ring Rows

-25 Plate G2O (45/25)

-30 Push-Ups

POST: 2 Rounds: 0:45 Couch Stretch/side, 0:30 Lat Stretch/side, 0:45 Pigeon Stretch/side,
:30 Wrist/Forearm Stretch/side

PRE: 3 Sets NFT: -12/10 Cal Bike, 20 Single-Unders, 8 Air Squats, 6 V-Ups

WOD: For Time:

-200/150m Row -20 DU (x3 Singles) -10 Sit-ups

-300/250m Row -30 DU -15 Sit-ups

-400/350m Row -40 DU -20 Sit-ups

-500/400m Row -50 DU -25 Sit-ups

-400/350m Row -40 DU -20 Sit-ups

-300/250m Row -30 DU -15 Sit-ups

-200/150m Row -20 DU -10 Sit Ups

POST: 3 Sets: 6 Glute Bridge Walk Outs, 100m KB Mixed Carry (Farmer/Front Rack)