Saturday 2/8/20

3 Sets:

300 Meter Row

20 Kneeling Dumbbell Strict Press (10 Each Side)

10 PVC Pass Throughs

5 Spiderman + Reach (5 Each Side)

Body Positions

3 Sets:

30 Second Hollow Hold

30 Second Arch Hold

30 Seconds PVC V-Ups

T eams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs

21 Clean and Jerks (185/135)

Box: (24/20)

In this Team one athlete works at a time while the other two rest

• Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks

• There is a 30 minute time cap to the workout

• If you hit the time cap, put 30:00 as your score and note total completed reps in the notes section

* Use one bar and change the weights as you go

* Teammates can use different weights (you can have multiple bars in this case)

* Choose weights that allow for at least the following reps during the workout:

* 1st Bar: 5-7 Reps

* 2nd Bar: 3-5 Reps

* 3rd Bar: 1-3 Reps

WOD

(Individual version)

For Time (30 Minute Cap):

3 Rounds:

500 Meter Row

21 Toes to Bar

Into…

12 Burpee Box Jump Overs

12 Clean and Jerks (135/95)

12 Burpee Box Jump Overs

12 Clean and Jerks (155/105)

12 Burpee Box Jump Overs

12 Clean and Jerks (185/135)

Box: (24″/20″)

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