Warm Up:
Shoulder Stretches
TGU
WOD: Team Work
5 Rounds for Time...
30x KB Swing
10x Pull Ups
Row 500m.
…then complete:
Chipper at Slow and Steady Pace
25x DB/KB Floor Press
100x Push Ups
10x Rope Climbs or 100 x Ring Rows
…if you still have time complete:
100x Crunches
100x Bicycle Crunches
RidgeWOD: 1RM Testing Week
Warm Up: Run 800m. 2 Rounds of Cindy (5x Pull Ups, 10x Push Ups, 15x BW Squats)
1RM Bench Press
WOD: 5 Rounds for Time.
10x KB Swings
20x 24in. Box Jumps
30x Push Ups
Durability: 5 x 10 Toes to Bar
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