Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
200m Run
10 Yoga Push ups
10 Monster Walks
Samson Lunges Down
Zombies Back
Fitness:
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3 sec descend
Station 2 – Stationary or Ring Dips x 15 reps @ 2 sec descend
(use assistance if you are unable to keep this tempo for the full 15 reps)
WoD:
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters
Performance:
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
WoD:
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters
Choose the heaviest load you can successfully complete without dropping the barbell.
Cash Out: 100 Hollow Rocks in as few sets as possible
Mobility:
Roll Posterior
LAX to Glutes
Banded Hamstrings
LAX to Plantar Fascia