Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Jared: Kipping Pull Ups
James: Kipping Pull Ups
Core Work: Sumo Deadlift 85%
5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, (3 x 3 x 85%) (rest 3-5 min.)
WOD: 4 Rounds each group
Group #1:
Rope Sled Pull 90-135 lbs. 100’ Rope
Tire Flips x 10
Group #2:
Knees to Elbows x 20
GHD Hypers w/Knee Flexion x 10
RidgeWOD:
WOD: For Time...
1,000 m. Row
50x 95# Thrusters
1,500m. Row
50x Burpees
2,000m. Row
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