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WARM UP:

400 M. Run

10 Walking High Knee Holds 

10 Walking Flamingos 

10 Walking Lunges 

10 Inch Worms 

10 Side Lunges 

10 High Kicks

Then:

Mobility 

SKILL / LIFT:

Practice Worm Technique

WOD: (Teams of 6)

21-15-9

Worm Thrusters

Synchronized Burpees Over Worm

1 Mile Run 

*Mile run can be done before or after. 

If no worm: (Teams of 2)

21-15-9

Synchronized Thrusters (95/65) (75/55) (65/45) (55/35)

Synchronized Bar Facing Burpees

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