We hope the you all an a great holiday with friends and family!
TESTING WEEK NEXT WEEK!
Warm-Up:
SL MB Catch
Dynamic Flex:
– 5 Air Squat
– Spider Man
– Reverse Bear Crawl
– Russian March
– Jog 1/2 speed x 2
– Run 3/4 Speed x 2
– Full speed (5-8 yards) x 2
Team WOD: 3 Person Team
9 Min AMRAP (2 people working at a time)
– 150m Row
– 20 Air Squat
Rest 1 Minute
9 Min AMRAP (2 people working at a time)
– 10 Burpees
– 5 Power Clean @ 155/105
Rest 1 Minute
9 Min AMRAP (2 People Working at a time)
– 30 DU
– 8 Deadlifts @ 155/ 105
SATURDAY CHALLENGE:
Waiters walk + Farmer Walk: 200m E
Recovery:
– Banded lat Hi/Low
– Supine Wall Squat
– Wall Piriformis
– Straight Leg