Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD: Team Work
Row 1000m. (200 m. per team member until team reaches 1000 m.)
100 Push Ups (10 push ups per team member until team reaches 100 push ups)
800 m. BB Carry ( two team members carry for 20 steps then switch to next team members. Keep switching every 20 steps until the team completes 800 m.)
100 Pull Ups (10 pull ups per team member until team reaches 100 pull ups)
100 BB Thrusters (10 thrusters per team member until team reaches 100 thrusters)
RidgeWOD:
Strength: NOT a SuperSet - Complete Each Individually
HEAVY Thruster: 5 x 3
HEAVY SDLHP: 5 x 3
WOD: 5 Rounds for time...
15x 75# Thrusters
15x 75# SDLHP
Collect 3 Minutes of Hollow Rock
Collect 3 Minutes of L-Sits
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