Warm Up:
250m Row
3 Minute game of “Freeze Tag”
Dynamic Flex:
– “Sampson” Lunge
– Bear Crawl Fwd/Bwd/ Lateral R/L
– Lateral Lunge
– Lateral Skip R/L
– Snapioca R/L
Strength:
1a.) Deadlift: 5x@40%
5x@50%
5x@60%
1b.) Wtd./Strict Chin (Palm Up): 3 x 2-5
TEAM WOD:
In Teams of Three (3) Complete 4 rounds of:
-250m Row
-10 Burpee Box Jump 24/20
-10 Thruster @75/55
Each person works at one station (Row, Burpee, Thruster) and can only advance when all three athletes have finished at their particular station. All Athletes have to rotate together at the same time.
Saturday Challenge:
400m Barbell (barbell on shoulders) Walk – 135/95 (be Smart)
Recovery:
Banded Ham/Hip
Banded Lat
Wall Calf