Strength:

Pick any lift, and perform one option:

1. Establish a 3-rep max

or

2. Establish a 1-rep max

 

 

Conditioning:

Partner WOD

“Dance a Little”

20 Chest-2-Bar Pull-ups

40 Plate-facing-Burpees (45lb bumper)

60 Box Overs (24/20″)

80 Slammers (12/8)

100 Sledge Swings(10/8)

2000m Row

 

For Time

Equal work. Complete each exercise in it’s entirety before moving to next.

 

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

Post load and rep, time, and experiences to comments