9AM LIFTING CLUB
10AM TEAM WOD
WARM UP :
1500 M. Team Row
*Switch every 250-500 M.
Then:
800 M. Team Run
*Switch every 200 M.
Then:
Mobilize
LIFT:
Warm Up Clean, Snatch and Thruster
WOD:
PAIR 1:
2 x 50 Cal. Row (100 Total)
PAIR 2:
2 Rounds
30 T2B
30 Ground to O.H. (75)
Then:
PAIR 2:
2 x 50 Cal. Row (100 Total)
PAIR 1:
2 Rounds
30 Pull Ups
30 Thrusters (75)
Then:
PAIR 1:
2 x 50 Cal. Row (100 Total)
PAIR 2:
2 Rounds
30 Wall Ball (20)
15 Muscle Ups
Then:
PAIR 2:
2 x 50 Cal. Row (100 Total)
PAIR 1:
2 Rounds
30 HSPU
30 Hang Squat Snatch (75)
*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 Pull Ups and 30 Thrusters. Each movement must be fully completed before moving on to the next.
**Score equals total time.
