Warm-up Drills
I. Row 500m
II. 3-5:00 x Foam Roller
(Lower Body, T-spine, Lats, etc.)
III. Dynamic Drills & Yoga Series
IV. Mobility
(1:00 x Barbell Front Squat Hold,
Barbell Front Rack Mashing/Mob)
“Boston Tea Party”
Complete the following for time
1000m Row
25 x Wallball (20/14lbs)
750m Row
50 x Wallball (20/14lbs)
500m Row
75 x Wallball (20/14lbs)
Notes: Time cap at 25:00 for this little gem of a WOD.
Post times to comments.
Skill Development
– Work on Goat skill sets, mobility & Recovery efforts. See your coach for those with gas still in the tank after the Boston Tea Party.
– Spikeballlllll!!!!!
