8 Mins of Hip Mobility:
Deep Squat Holds- 2:00 hold, rest/air squat, 2:00 hold
Psoas Smash with Baseball- 2:00 each side
(lay on the floor facedown with a baseball placed above one hip, close to the belly button and let it sink into the muscle)
Partner WOD- Teams of 2
30 Min AMRoundsAP:
400m run or 500m row
10 Thrusters, 95/65
15 KB Swings
1 partner accumulates AMRAP of each movement while Partner 2 runs or rows. When runner/rower is done, switch partners. Score is total Rounds and Reps accumulated by both partners.
*If there are 3 people on a team, alternate rounds between 2 team members while the other runs/rows.
Hold plank position for time with 45/25# plate on your back.