Warm up
Team Inchworm
Rules
Depending on class size, divide athletes into two or more teams of at least three athletes. On the call of go, teams inch forward while seated to a set point approximately 10 m from the start. Each athlete but the last must grip the ankles of the person behind, with the final athlete pushing off the floor with his or her hands.
At the 10-m mark, athletes turn around in place so the rear athlete becomes the leader, then race back to the start line. For added incentive, the losing team might do 10 burpees.
Bonus Challenge
Instead of turning around at the 10-m mark, athletes remain in position and proceed to inch backward to the start line.
Skill
Deadlifts
WOD
6x
20:40
-Box jumps w/20” m/24”
-HSPU 4” deficit
-Deadlifts w/125# m/185#
GoFit
Single Arm DB Warm up #2
3x
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)
Skill
Single arm DL
WOD
Tabata
-Box jumps
-DB deadlifts (L)
-Push ups
-DB deadlifts (R)
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