2/18/2017

See you all in the morning for what will be such a fun team WOD!!

1) Coach led warm-up

2) In teams of three complete a 7000m Row

Notes:
1.  While 1 Person Rows the other two will complete an AMRAP of
25 Partner Wall Balls (over the pull-up bar)
25 Partner sit-ups with wall ball
400m Run with wall ball switching at the turn around. After each round completed one person will rotate to the rower and the other two will do a round of the AMRAP. Keep rotating until the 7000m is reached
2. Each round of the AMRAP completed is 1 Second off your total time.

3) Mobility/Stretching


Competition Programming:

1) For time and total reps complete
2 Minutes ME set of KB snatches 53/35 alternating arms
then
1000m Row
45 Walking lunges with 95lbs in the front rack
1000m Row
then
2 Minutes ME set of KB snatches 53/35 alternating arms


2) Mobility/Stretching