Push-ups (hr)

Wall ball shots

DB snatch

Ring dips

Burpees

*Team wod only one person can work at a time (the rest of the team will be busy). The reps will be dictated by members on the team*

Block Strength 

Ten sets of:
Run 100m meters @ 50-60% effort
Row 150 meters @ 75-85% effort
Rest 60 seconds
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.