Team WOD

PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes... 100m Run/row/ski 12 Wall Balls (20/14)|(14/10) 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) PARTNER FINISHER NOT FOR TIME 100 Alt. Partner Plank "Hi-Fives"* *Set-up so that both arms reach and connect at extension for the hi-five. MWOD Post-WOD: Pec smash - 2 minutes each side.  Lie on lacrosse ball on the floor or lean into it on the rack. Place ball on pec major below the collar bone. Smash tissue while you floss by moving your arm up, to side, down and placing on your back. Spend 2 minutes each side focusing on sore tissue Thoracic Spine Smash:  using a double lacrosse ball on your back, slowly work up and down the rib cage, one vertebrae at a time.  (variations could be to hug yourself or arms overhead) 2 minutes