Congratulations to the Mighty Mints for taking home the trophy for this year’s Intramural Open. They were a force to be reckoned with.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 banded, straight arm lat pull-downs w/a pause
5 strict pull-ups
10t reverse lunges
10 v-ups
Mobility
Banded hamstring mobility and posterior chain prep for the deadlifts
Strength
Deadlift – warm up to 80-90% and complete a 3×3 across, AHAP.
WOD
“Ritualistic”
With a partner
3000m row, must switch every 250m
Then, 1 round AFAP
200 DU’s
50 T2B/K2E
50 wall balls (20/14#)
50 sit-ups w/med ball
50 burpees on med ball
Partner WOD for the week. Pretty self-explanatory. No rest between the row portion and the 50’s.
