Standard Group warm-up.
(Partner WOD: each one(A,B,C,&D) is a 5 min AMRAP (as many REPS as possible)
One partner completes the pacer component while the other partner completes as many reps as possible of the exercise they are scored on. Partners trade off between the two, and keep a running tally of total reps completed of scored exercise. That is the teams score for each 5 min AMRAP. Total score for WOD is Combined score for all 4 AMRAPS.
200 m indian run with 20lb med ball
10 shoulder swings
roll out back
Couch, butterfly, seated hamstring, downward dog, cat,camel stretches
10 pass throughs, 10 wind mills, standing hamstring stretch
3 rounds, 1 min on, 20 sec off of-
Sled push 95lb
200 m run (100 forward, 100 backwards)
Mobility: Goblet squat stretch, arm circles, elbow to instep.
1/2 Mile run
10- good mornings
Couch stretch Continue reading
500 m row (practice dubs while waiting to row)
20 hollow body, 20 supermans, 20 goblet squats, 20 pass throughs, 20 windmills