9AM – LIFTING CLUB

10AM – TEAM WOD

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WARM UP:

4 x 200M. Repeats

*Rest 1:1

LIFT:

Make up Lift from the week.

WOD:

For Time:

2x500M. Row (Pair 1)

60 Wall Ball (20/14) (Pair 2)

60 Pull Ups

Then:

2x500M. Row (Pair 2)

40 Box Jumps (24) (Pair 1)

80 Air Squats

Then:

2x500M. Row (Pair 1)

40 HSPU’s (Pair 2)

40 burpees

Then:

2x500M. Row (Pair 2)

40 T2B (Pair 1)

20 MU

***Athletes will work in the same pair the entire WOD. While two members are rowing the other two are performing the couplet, then they will switch. A pair cannot row twice. For example pair 1 rowing must then move on to the 30 Box Jumps & Power snatches. Each Round must be fully completed before moving on to the next.

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