Physical Training

Team 300 cal on each (1min work: 15sec transition Rowing Runner Ski Rest If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

Metcon 30 minutes of Cycling.

12 min warm-up Deadlifts Air Squats Shoulders Rowing AMRAP (18 min cap) 25 Wall Balls. (20/14 25 Deadlifts (135/95) 25 Push-ups 25 Cal Row/Ski

12 min warm-up shoulders Lunges Rowing For Time. (15 min cap) 2000m Row E2MOM – 2 Curtis P’s (95/65) Curtis P = 1 Squat Clean, 2 lunges, and 1 Push Press 10 min AMRAP Cool Down 50-100m of light rowing 5 air squats 6 Body Weight Lunges

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

12 min warm-up Stretching Sprint Warm-ups 20 Rounds (Partner WOD: U go I go) for time 50m bearhug ball carry (80/50) 100m Sprint 3 ball squat cleans (ball to shoulder) Recovery pace C2 bike, while your partner is working. 10 min AMRAP Cool Down 1 minute of walking 5 air squats 5 toe touches.

4rds of Gymnastic Circuit 1:00 minute on and 1:00 minute of Active Recovery Max Wall Walk Hold Hollow Body Hold Max Toes-to-Bar Slow Sit-ups Max Push-ups Training Bar floor press Max Pull-Ups Band Pull Downs

The Gripper 12 min warm-up Dynamic Stretching low back hamstring Wrists for cleans Squat Holds, Rowing squat cleans (empty bar to workload) high pulls (empty bar to workload) 4 rounds for Time (20min cap) 16 Hang Squat Cleans (95/65) 16 Cal Row 16 Sumo-deadlift High-Pulls (95/65) 16 Cal Row 10 min AMRAP Cool Down 3…