Warm-up – 10 Push-ups, 10 Squats, 10 Sit-ups, 8,6,4,2 etc.
Strength – Strict Press 5, 3, 3, 1, 1, 1 Working up to a Heavy 1
The Haka War Dance – http://www.youtube.com/watch?v=JqnimvUMCAk
Partner WOD – “New Zealand All Blacks”
Partner with somewhat of your approximate Strength/Skill Level, you may divide up WOD however you wish as long as each partner does at least 1 rep of each movement….
50 Backsquats at 225/135 RX
Rugby Run to West Alabama AHAP
50 Strict Pull-ups
Rugby Run to Sul Ross AHAP
50 Clapping Push-ups
Rugby Run to Branard AHAP
50 Toes to Bar and Call Time
*Rugby Run is defined as…you and your partner will run side by side and must lateral the Slam Ball back and forth at least once EVERY 10 steps…
New Zealand All Blacks – FYI http://www.allblacks.com/