Recruits prog
Group A: Tire WOD
Split the group in 2 teams
3 rounds AMRAP tire flips 20m lengths
Round 1: Every minute on the minute, 1 team member flips the tire as far as he/she can and all the other members will do 5 squats. Rotate all the members through the tire flips station. 2 min break between rounds
Round 2: same as round 1 but members not flipping the tire will do 5 push ups on the minute
Round 3: same as round 1 but members not flipping the tire will do 5 burpees on the minute
Note: If you’re confused by the format, don’t worry, we’ll go over it before the workout
Group B: Pull up technical session and strength
Technical session on strict, kipping and butterfly pull ups
Weighted pull ups
5-5-3-3-3-1-1-1-1
Regular prog
For time:
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents
