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2 Rounds:
5 Cossack squat (each side)
5 Burpee pull-ups
5 Wall Walks
10 Fire hydrant circles (each side)
10 Bug to superman
30 seconds Hollow body hold on bar
10 Ring out the towel (each side)
10 Ankle rotations (each side)
10 Diagonal band pull aparts
For max reps
3-man WOD
6 minutes max calorie row
6 minutes max reps DB/KB Front squat (50#/35#)
6 minutes max reps Pull-ups
6 minutes max reps Sit-Ups
6 minutes max reps Handstand push-ups
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Only one athlete working at a time, switch as necessary.
No rest between exercises, immediately rotate after each 6M interval.
Score = total reps completed by your team.
THE WALK AROUND
Smash Lats (90 sec/ Side)
Banded Shoulder Stretch (90 sec/side)
