Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
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:
Partner Fun for Time:
100x 95# Hang Squat Cleans
100x Hand Release Push Ups
100x Turkish Sit Ups
100x 50# KB Swings
50x 95# Hang Squat Cleans
50x Hand Release Push Ups
50x Turkish Sit Ups
50x KB Swings
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