Saturday, October 29, 2016

 In WOD

Warm Up:  3 Rounds

10 Calorie Row

10 Med Ball Cleans

20 Second Plank Hold

20 Second Hollow Rock Hold

Team WOD: Teams of 3

Complete 5 Minute Stations for Max Reps, Resting 2 Minutes Between Each Round to Record Number of Reps and to Move to the Next Station

Calorie Row (Switch every 10 Pulls)

Wall Ball Shots (I Push and you Catch)

Partner Wheelbarrow Carry Across the Box (3 reps for each trip)

Tire Flip and Jump Over (alternate flipper)

Pull Ups (No Bands) -one worker at a time

100 Meter Weighted Run 45/25 (2 workers at a time)

-Then-

Mobility

 

 

 

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