(No Measure)
Shoulder & T-Spine Mobility
Ring Dips (4×10)
DB Row (4×10)
Metcon (Time)
Brandon and Noah’s Birthday WOD
39 Wall Balls
29 GHD
39 Snatches 75/55
29 Cal Row
Warm-up
Min 0-5
Relay Tic-tack-toe
Min 5-15
Metcon Prep:
Hollow Arch (Hanging)
Half Pull-ups
Pull-ups 2×5
SDHP:
Sumo DL
SDHP
Push-Press
Dip/Drive
Push-Press
Min 15-20
Brief
Min 20-30
Establish Stations
30-60: Metcon (3 Rounds for reps)
Intervals
3m-2m-1m
Bike
SDHP
Pull-ups
Farmers Carry
Push-Press 135/95
Total reps each round
Push Press (5-5-5-5-5+)
Metcon (Time)
Partner WOD
10-9-8-7-6-5-4-3-2-1
Thrusters
20-18-16-14-12-10-8-6-4-2
Pushups