WARM UP
pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Foam roll
BUY IN
Push Jerk
5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm
SKILL
Team WOD
WOD
Row 1600m
100 KB Swings (70/53)
50 Pull Ups
75 sit ups
Complete with a partner or group. Each athlete does ALL the reps, HOWEVER, only one exercise per team can be completed at a time (only one person rowing, only one person doing KBS, etc). Strategize so that you can all be finished at the same time.
*coaches do not help with strategy!
CASH OUT
Bracing while overhead (can you keep a tight core with weight overhead?) Gut check time!
or Indian Run
MOBILITY
T/S and hip flexors
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