Warm-up:
Row 500m
Crossover Symmetry
Handstand practice
15 Hollow rocks
10 push ups
15 squats
bear crawl down
crab walk back
15 leg swings
10 pullups
Strength:
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps
Partner Wod:
In teams of two, alternate sets to complete four each of…
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run
Choose weight that is challenging for partners to move without rest through the ten reps.
Mobility:
Mash Calves/Achilles
Roll Posterior
Lax to plantar