Pre-race smiles   Skill: 500m Row For Time   Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14)   For Time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More

  Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds   For Time   Strength: Pick any lift and perform: 3-3-3 at 60 1RM   Focus on perfect form throughout movement   Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More