WARM UP: 8 min "Team Object Transfer"
Divide class into groups of 2 or 3
3 rounds
Each group has the same amount of objects- plates, KB, med balls
At start, one person grabs as much as they can hold and runs to finish, put stuff down, continue until all stuff is transferred- each person must take something and no one can go back for more.
Dropping stuff- 3 burpee penalty
Losing team of the 3 rounds must duck walk backwards 25 m
MOBILITY: Psoas Smash
SKILL: Wall balls EMOM 5-10-15-20-15-10-5
If you do not make the round, you will owe burpee penalty for each missed wall ball-
unless someone in class can make up the reps during their set
WOD: 1000 m row for time
Rest 3 min THEN
choose 1 of the following, 4 min to complete
30 HSPU, 30 Pull Ups, 30 Push Ups, 30 TTB, or 10 Muscle Ups
Rest 2 min THEN
choose 1 of the following, 3 min to complete
30 Power cleans (135/95), 30 box jumps, 30 OHS (95/65), or 30 pistols
Coming soon to a WOD near you!
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