WARMUP
400 m jog (around building)
Line up for Dynamic Stretches
Mobility Movements
Line up for Dynamic Stretches
Mobility Movements
3 Person Team Wod
3 Rounds
Station 1:
Row for calories (record your total)
Station 2:
10 burpee box jumps
10 snatch 95/65, 85/55, 75/45, 65/35
10 OH Squats (modify with Front Squats)
Station 3:
30 pull ups
15 Weighted Sit-ups 45/25, 25/15
Rules:
Athletes CANNOT pass each other.
Each athlete must complete the station before moving on.
After 3 RDS REST 5 Minutes
Then, PARTNER CASH OUT
5 Rope Climbs & 1 Lap
4 Rope Climbs & 1 Lap
3 Rope Climbs & 1 Lap
2 Rope Climbs & 1 Lap
4 Rope Climbs & 1 Lap
3 Rope Climbs & 1 Lap
2 Rope Climbs & 1 Lap
