WOD
Mobility
2 min Each Leg – Hamstring Smash on Bar in Rack
1 min Each Side – LX Ball Foot Smash
1 min Each Side – Trap Smash with Bar in Rack
Strength
4 Sets of:
6 Chin-Ups w/ 5 Sec hold on last rep
50 ft Plate Pinch Plate Carry
Conditioning
In Teams of two, alternating, for Total Time:
Row 200m
Row 400m
Row 600m
Row 400m
Row 200m
Athletes will both row each distance.