Shoulder Stretches
Squats
High Knees
Light jog 60 yrds
Run 60 yrds
Lat. Shuffle 60 yrds
Leg/Hip/Calf Stretches
WOD: Two Teams
Men on one team & women on another team.
KB Shuttle Run 25, 30, 35, 40
5 Rounds per person
Then complete:
Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.
Row 5000 m.
RidgeWOD:
Skill/Strength: Sumo Deadlift - 2x reps on the minute for 10 minutes (increase weight as desired)
WOD: 4 Rounds
30x Hand Release Push Ups
20x 95# Sumo Deadlift High Pulls
1x 15 ft. Rope Climb
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