GROUP A
WARM UP
4mins
10 Pause banded goblet squats
Bear crawl
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie
STRENGTH
Farmer carry 3x30m
WOD
20min AMRAP
Teams of 3 or 4 complete
10 Front Squats B’s 85/60kg A’s 60/40kg
20 Chest to bar pull ups
30 Deadlifts B’s 85/60kg A’s 60/40kg
Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
GROUP B
Open crew take the morning off
- Front squat 5×3
- 10min EMOM
1st – 3 Strict press
2nd – 5 Strict pull ups - WOD