10.5-10.9

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

30m Time Cap –

100 Box Step Overs

100 G2OH (35/25)

100 Cal Bike

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

Dead Lift – 5-5-5-5-5

OHS – 3×3

Supine Grip Bent Over Row – 3×8

T2B – 3×12-15

10m AMRAP

1 Burpee/1 Pull Up/1 Man Maker (45/25)

2 Burpee/2 Pull Up/2 Man Maker (45/25)

3 Burpee/3 Pull Up/3 Man Maker (45/25)

REPEAT UNTIL TIME EXPIRES

Workout 3 –

5K Row or Ski

Every 500m – get off and wall sit for 60s

Workout 4 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

25 T2B

25 Ball Slams

25 Pull Ups

40 Ab Mat Sit Ups

25 HR Push Ups

25 Squat w/ Plate Press (35/25)

25 Sit Up Get Ups (35/25)

Workout 5 –

Crossfit Hero WOD!

Danny

20m AMRAP:

30 Box Jumps (Step ups)

20 Push Press (115/95)

30 Pull Ups

– post –

4m Ab Mat Sit Ups – max reps