How you like the looks of the New additional Rig? We’ll be breaking it in soon. Which means please stay off it until it settles and it gets all tighten up from Moxey.  Most likely Friday it will be good to go.

Its getting HOT so ensure you are a smart athlete by hydrating well all day and your ready to train.

6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility Prepare  for..

A.WOD: “Death by 10 Meters”

With a continuously running clock perform 1 Sprint (10 meters) the 1st minute, 2 sprints the 2nd minute, 3 sprints the 3rd minute and so on, continuing to add 1 sprint until you cannot complete the required number of 10 meter sprints in the given minute up to 15 minutes. Once you’ve maxed out on sprints within the minute, stay at that number for the remaining time.

*score is highest number of sprints in meters you completed in one minute.

ROMWOD:

Partner Smash:
Smash the best! Pat Mendes Tough | Feat. Kelly Starrett | MobilityWOD

Partner Supine;
Supine Spinal Rotation PNF – lower back (Hold-Relax)


STRONGMAN:
Find heaviest yoke carry 50M

Then

40mins

Heavy yoke carry 50M (40:60lbs less than max)

Row 250m

Bent press x5ea 

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body

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