Warm-up
Tic Tac Toe game with Wall Balls
– Make squares in front of room & make 2 lines down the alley’s
– Use tape to distinguish lines
– 3 people from each team place balls down on floor – the rest then move the ball one spot & run back – tag partner
Indian 800m
– Slow paced run/fast sprints
Mobility
Pull prep – think hammies, spine and lats
Strength
Power clean – 3RM from hang position, must be TnG
WOD
“Day Early”
3 rounds for time, alternating the order EACH time:
800m row
15 squat cleans (115/75#)(95/65#)
15 C2B
15 HSPU’s
2 rope climbs
Rest 3:00 b/t
Cool Down
Spend some time to recovery. Stretch, hydrate and replenish.
