Today is a bit unique for team work! We are designed to be in teams of 3 today! 3’s company is to be a long grind but the listed work leaves a bit of mystery as there will always be 2 athletes working at once during today’s conditioning while the 3rd athlete may rest. The athletes must start at the top and work their way down in order for work completion. The way the team rotates to accomplish the work is completely up to them!
Team warm up
30 Cal row
15 Inch worm
30 Spiderman
60 Kip swing
60 Plank shoulder tap
60 Sit up
60 Light KB swing
For quality
(all reps should be split into ⅓’s for the warm up)
RXConditioning
3k Row (wall sit hold)
150 Toes to bar (top of push up hold)
300 Deadlift (135/95lb.) (KB goblet hold 53/35lb.)
For time
Intermediate
3k Row
150 Knees to chest
300 Deadlift (95/65lb.)(KB goblet hold 35/20lb.)
For time
Baseline
2k Row
100 V Up
200 Deadlift (35/15lb.) (KB goblet hold 15/10lb.)
For time
Backward sled drag 3×20 yards
*load so sled keeps moving backward steadily as you march. Rest as needed.
