Row 500m

Crossover symmetry

15 jumping squats

15 leg swings

Inch worms down

High knees back

15 back extensions

10 push ups

15 hollow rocks

Butt kicks down

High skips back

Partner WoD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of…

400 Meter Run

20 Pull-Ups

30 Wall Ball Shots (20/14#)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.


KB Handle to Calf/Achilles

Mash quads

Lax to plantar

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