Thursday 10/17

Warm Up 

A- Roll- feet/ calves/ t-spine

Activate-  

B- Warm Up

Overhead banded circles 20 both directions

10m OH duck walk

External rotations 20 reps

10m crab walks

Band walks (Lateral & FWD/REV)

Lunge complex 

Skill

Movement standards

WOD

3 rounds of:

400m sled drag w/75# m/135#

200m farmer walk w/20# m/35#

GoFit

Warm Up 

A- Mash- glutes and hamstrings

Activate- 2x 10 banded good mornings & 10 lateral lunges

B- Partner Warm Up #5

400m partner plate carry

Partner push ups low five

Partner sit ups

Partner plank lateral jumps

Partner alternating pull ups

Skill

DB deadlifts and DB press

WOD

5x

30:30

-DB deadlifts

-Push ups

-DB press

-Walking lunges