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:

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Push-ups 

Immediately followed by…

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.



Mash quads

Couch Stretch

Roll Posterior


Read more


WordPress Image Lightbox Plugin