Warm-up:
Row 500m
Partner wheelbarrow walk down and back
Twisting lunges down
Zombie walks back
5 strict pull-ups
10 push ups
15 leg swings
200m run
Team WoD:
In teams of three, complete five rounds each for time of:
Row 500 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs
**Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.
Mobility:
Roll posterior
Mash quads with barbell
Lax to shoulders and traps