Saturday 8-3-13

 In WODs

Warm Up

Group Dynamic Warm Up

Hamstring and Shoulder Mobility


KB Swings


Teams of 3:

4 Rounds for time

Each person row 250m – while 1 person rows, 1 person holds plate overhead (45/35), 1 person holds plate in each hand (35/25 each hand)

then with all 3 working at a time

90 Box Jumps (24/20)

90 KB Swings (70/53)

Hold plate in each hand (35/25)

Team can only move when both plates are being held.  Team can switch any time they want.


Travel WOD

4 Rounds:

20 Jump Squats

20 Push Ups

20 Sit Ups

100m sprint

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