01.15.2022 Team of 3

Warm Up
3 rounds
5/side tall kneeling to standing
5/side half kneeling prisoner windmills
5 candlestick roll out to standing


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Barbell warm up- empty bar
2 rounds
front rack sots press x 8 reps
hang muscle cleans x 5
strict press x 5
hang muscle snatch x 5
overhead squats x 5


WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125