Group: Agility Ladder
10 Push ups
Strength: 15′ to complete 3 x 5 @ 70% of yoru 1RM Bench Press
WoD: For Time: Cap 25′
Run 800m together. Both teammates need to be at the bar before the first thruster can be performed.
Perform 50 total Thrusters as a team (95/65) a) 75/55 b) 55/35. Break them up anyway you want.
Run 600m together. Both teammates need to be at the rig before the first KTE can be performed.
Perform 50 total Knees to Elbow a/b) High Knees as a team. Break them up anyway you want.
Run 400m together. Both teammates need to be at the bench before the first thruster can be performed.
Perform 50 total bench press (135/95) a) 115/80 b) 95/65 as a team. Break them up anyway you want.
No partner? Do half the work and all the runs! Have coach spot you on the bench.
MOB: Roll quads/posterior and IT Bands / Mash achilles / Lax Chest