Thursday, November 3 2022

Team WOD

10min Synchronized AMRAP:

Partner 1 Row 200m (switch each rd)

Partner 2 Run 200m or 0.5km Bike

Partner 1 & 2 = 15 Synchronized WB Shots

Partner 1 & 2 = 10 Synchronized Pull-ups RX+ C2B MRX Ring Rows

REST 3min

5min Alternating AMRAP:

10 Alternating Over Bar Burpees

10 Alternating BB Push-ups MRX Push-ups

20 Alternating Hang Power Clean

BB Wts = 95/65lbs RX+115/75 MRX 75/55

WBs=20/14lbs 10/9’ MRX 20/10lbs 9’

Core Development

20 WallBall or KettleBell Russian Twists

1min Right Side High Plank Hold

1min Left Side High Plank Hold

20 Hollow Rocks

1min Low Plank Hold

20 WallBall or KettleBell Russian Twists

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