LIFTING CLUB – 9AM
*Coach Mike will be in.
TEAM WOD – 8AM & 10AM
WARM UP:
500 M. Row
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Bumper Jacks
5 Inch Worms
Then:
Mobilize
LIFT:
Warm up wod movements
WOD:
Teams of 4 complete AMRAP 20 of the following triplet:
40 Cleans (155/105) (135/95) (115/75) (95/65)
40 Pull Ups
40 Box Jump Overs (24) (20) (12)
*Athlete 1, 2, & 3 start on the triplet (one athlete working at a time). Athlete 4 starts on a rower and completes a 500 M. Row before switching with a teammate.
**One teammate must always be rowing, and you must switch every 500 M.
***Score is total rounds + reps of the triplet.
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