9AM – LIFTING CLUB
10AM – TEAM WOD
WARM UP:
400 M. Run
3 Rounds
20 Double Unders
10 Push Ups
10 Air Squats
10 Bumper Jacks
Then:
Mobilize
LIFT:
Warm up Thruster
WOD:
Teams of 4:
For Time
Pair 1:
Athlete A: 350 M. Row
Athlete B: 100 Double Unders
Then:
Pair 2:
Athlete C: 350 M. Row
Athlete D: 100 Double Unders
Then Switch:
Pair 1:
Athlete A: 100 Double Unders
Athlete B: 350 M. Row
Pair 2:
Athlete C: 100 Double Unders
Athlete D: 350 M. Row
Then: (All 4)
60 Thrusters (135/95) (115/75) (95/65) (75/55)
16 Rope Climbs
80 Thrusters (115/75) (95/65) (75/55) (65/45)
40 Muscle Ups
100 Thrusters (95/65) (75/55) (65/45) (55/35)
80 C2B Pull Ups
*Rope Climb sub = 40 T2B
**Muscle Up sub = Burpee Pull Ups
***C2B Pull Up sub = Pull Ups
Recent Posts
