Warm-up:
row or run
crossover symmetry
20 banded good mornings
15 matrix turns
20 high box step ups
zombie walks down
broad jumps back
15 squats
10 ghd situps
warm-up movements
Partner WoD:
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters or 200 Cal Airdyne
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters or 200 Cal Airdyne
Mobility:
Mash and Roll it all
Then Repeat
Hold some stretching for 2+ minutes