9AM – LIFTING CLUB
10AM – TEAM WOD
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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