9AM – LIFTING CLUB
10AM – TEAM WOD
WARM UP:
750 M. Row
(250 Easy, 250 Mod., 250 Hard)
Then:
3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then:
Mobilize
LIFT:
Warm up Snatch
WOD: (Teams of 4)
Part A: (Duo’s)
10 Partner Synchronized Snatches (135/95) (115/75) (95/65) (75/55)
20 Burpees (Over your partner while they hold the plank position.) (10 Each)
50 Double Unders (Anyhow)
*Pair 1, then Pair 2.
Then:
Part B: (All 4)
25-30-35-40-45-50-55-60-67-70
Snatches (With One Athlete Holds The Opposite Bar in the Front Rack Position) Burpees (Over a partner while they hold the plank position.)50 Double Unders (After Each Round) (Anyhow)*Score = total reps from AMRAP only.**One person working at a time.Recent Posts