Base Building

3 Rounds

2 min rowing @ 70%
2 min TABATA : KB push Press / Russian twists
2 min bike @ 70%
2 min TABATA: KB bent over row / Russian twists
2 min Rowing @ 70%
-30 sec rest between movements-

CORE

3 X
30 sec R plank
30 sec L plank
10 KB overhead sit ups
20 sec bar hang with lat activator

WOD

For Time

5 Wall Walks
10 Russian twists
20 Pull Ups
40 Wall Balls
500 meter row

Rx 14# / 20#, 9′ / 10′, 15# / 25#
Rx+ 14# / 20#, 10′ / 11′, CTB, 25# / 35#

warm up

MEDICINE BALL VOLLEYBALL !!!!!!!

1 x 30 sec easy row and 30 sec sprint
3 x
2 push ups to down dog to Sampson stretch
5 x cat dog stretch

3 rounds for time

2 to 4 person teams
3x / person: 1 min rowing sprint for calories (tag out with team mates)
10x / person: soft stone to a box
10x / person: deficit push ups

Rx 50 / 75
Rx 75 / 100

5 Rounds For Time (2 person teams)

100′ LDH drags down and back
50′ Iditarod down and back (must yell “MUSH”)
50 Battle hoses
10 Herculeezes

LDH PULL!!!!