GROUP A

WARM UP

4mins
Quidditch… again

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat Stretch
Hipster glide
Pistol of doom

STRENGTH

Muscle ups

TEAM WOD

In teams of 2-3
3 Rounds
Run 800m
50 Thrusters 45/30kg
400m Farmers carry 24/16kg
50 Burpees

GROUP B

1. 21/15/9
   Strict deficit hand stand push ups 3/1.5″
   Strict pull ups
2. Team WOD