Warm-up
Shoulder Stretches
Squats
DL
HP
Jumping Jacks
Mountain Climbers
WOD. 1 min. work, 20 sec. rest, 4 rounds each station
A
Sit Ups
Jumping Jack Squats
B
weighted sled push
Bear crawl back
C
Partner MB squat Chest Pass
Partner MB back-to-back rotation.
D
MB Overhead Passes
Burpees
Advanced...I Guess?
Ridge WOD:
Affiliate (Partner/Small Team Training): 2 men work while 1 or 2 men rest - For Time:
75x 95lb. Hang Clean
120x Toes to Bar
120x 24in. Box Jumps
100x 155lb. Bench Press
120x Burpees
150x Double Unders
300x Walking Lunges with 25lb. Plate Overhead
NOTE: All numbers are scalable. However, reps as is, the team/group has to complete the total which means not all reps for every exercise will be equal among teammates. Luckily I was graced with Colby and Mehmet's assistance on this WOD and it was spectacular.
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