Group Warm up
Group Mobility
Strength/ Skill
Teams of 2 – accumulate 4:00 in a Superman hold off the GHD
One person holding a superman while the other is holding a sandbag *Use a weight a that allows for a :30 – :40 hold at time.
WOD ( Workout of the Day )
For time – teams of 2, split up work as needed.
30 synchro Deadlifts – 185/125
30 synchro bar facing burpees
400m Run
20 Synchro Deadlifts
20 Synchro bar facing burpees
400m Run
10
10
400m Run
