Strength:

Deadlifts

5   reps @ 60%

3   reps @ 70%

1+ reps @ 80%

 

For max “touch & go” reps at 80%

 

Conditioning:

3-person Team WOD*

“Triple Threat”

3000m Row

90 Handstand Push-ups

90 Pull-ups

90 Burpee Box Overs (20″)

90 Toes-2-Bar

3 x 300m Sprint

 

For Time

*Equal Work

 

Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

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