photo-2CFE:

MOB

DYNWU

20M EMOM

100m Sprint

50m Sled Pull

 

 

CF:

MOB

DYNWU

 

A. GWOD: Flexibility

Straddle Split 2M

Dolphin Wall Split 1M Each Side

25 Walls Squats

 

B. Box Squat (12-16″)

12-8-8-8-8 

*Increase Load Each Set 

 

C. 4 Rounds: Teams of 2 

50m Yoke Push (90/50) *Both Partners Working Together

800m Run *Both Partners Running Together

20 Pull-ups *Each Partner does 10 Reps

*WOD will run in Waves. If you are unable to push Yoke you will do 25 DL (135/95)

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