Warm-up:
Run or Row
Crossover Symmetry
15 Hollow Rocks
Spiderman Crawl Down
Zombie walks back
10 Push ups
15 Squats
Handstand Practice
Pigeon Stretch
Team WoD:
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Push-ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Hand release push-ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
Mobility:
Mash quads
Couch Stretch
Roll Posterior