A) Warm Up Row or Airdyne 2 min
1 min Lat banded distraction per side
1 min pec smash per side
1 min couch stretch per side
1 min Roll out Thoracic
Iron Scap Program
B) Team WOD
In teams of two;
Workout 1: 5 minute AMRAP (Only one working at a time)
5 Deadlifts @ 315-lb/225-lbs
15 Box Jumps 24″/20″
2 minute rest…
Workout 2: 8 minute AMRAP (One partner hangs on the bar, other partner works. Anytime you come off the bar, do 5 Burpees)
30 Squats
20 Ring Rows
10 Toes to Bar
2 minutes rest…
Workout 3: Every 30 seconds for 4 minutes, for max reps:
Partner 1: 225-lb/135-lb Squat Clean and Jerk
Partner 2: Max reps Wall Balls 30#/20#
-alternate every 30 seconds.
