Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Push ups

15 Squats

Bear Crawl Down

Inch Worms Back

15 High Box step ups

15 Matrix turns


Partner WoD:

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

“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)

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 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.



Spend ample time mashing and rolling

Couch Stretch

Mash calves on KB handle

Roll Quads and IT Bands

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