Warm-up:
Individual…
Row 500m
Crossover Symmetry
10 Yoga Push ups
Group…
High Knees Down
Zombie Walks Back
Bear Crawl Down
Backwards Bear Crawl Back
Inch Worms Down
Skipping High Knees Back
Fitness:
Three sets of:
Deadlift x 6-8 reps @ 2 sec descend
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
WoD:
In teams of two, partners alternate rounds to complete five each of:
Dumbbells Ground to Overhead (DB in each hand) x 5 reps
100 Meter Run
Performance:
Four sets of:
Deadlift x 4-6 reps @ 2 sec descend
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
WoD:
In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (155/105 lbs)
100 Meter Run
Mobility:
Lax to Shoulders/Pecs
Roll Posterior
Lax to Plantar