Warm up:
Tabata row
dynamics
mobility - shoulders, achilles, calf, ankle
WOD:
For time
100 m run
10 Tire GHD sit ups
10 Chest to bar pull ups
200 m run
20 Tire GHD sit ups
20 Pull Ups
100 m run
10 Tire GHD sit ups
10 Chest to bar pull ups
Cash Out: 2 min accumulated wall sit
*Everyone will do this at the same time. If anyone breaks, they drop and do 5 burpees while everyone else keeps holding and coach pauses the countdown. Time will resume once anyone who stopped to do burpees is back on the wall. This is a team exercise! Don't let your teammates hold the wall longer than necessary!
SILVERS:
Strength: 3 x 2 per side TGU
5 x 5 Good Mornings
WOD: Same as above
replace CTB/reg pull ups with push ups
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