We will have O lift with Erik Anderson 9:15am

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Team sled push relay for 7 min, 3 -4 people/team. One member pushes sled the length of the turf then passes off sled to next team mate. 

50 lbs on each sled. 

Workout warmup:

5x3 Strict press from floor or racks. 

Warmup to 60% then begin working sets at 75%ish. Go for a heavy triple.

Workout:

Partner wod, 20 min amrap. One partner works at a time.
10 Box jump overs, 24″20″
15 Russian kettlebell swings, 32kg/24kg
10 Ab-mat sit-ups, palms on the ground.
*Partners alternate movements

Everyone does 5 burpees every 5 minutes