DATE – Wednesday

 

Warm-up:

Quick dynamic warm up gym lengths, include v-walk outs, bear crawl, crab walk etc.


Mobility
:

Roll lats

Banded overhead stretch

 

WOD A)

In 13 minutes, work up to a 3rm push press.

 

WOD B)

Partner up and row 5km for time.

Alternate equal intervals with your partner following this distance scheme:

 

100m / 100m

200m / 200m

300m / 300m

400m / 400m

500m / 500m

400m / 400m

300m / 300m

200m / 200m

100m / 100m