Warm-up:
Run or Row
Crossover Symmetry
15 leg swings
12 Scorpions
15 Squats
Samson Lunges down
Bear Crawl Back
15 Hollow Rocks
10 Push ups
Handstand work
Team WoD:
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (185/130 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Ground to Overhead (135/95 lbs)
Mobility:
Roll Posterior
Mash quads
Banded Lat Stretch