Warmup: 3 Rounds:
– 200m
– 25 Jumping Jacks
– 15 Dislocates
– 5 InchWorms
Strength: E2mom for 12´
– 10x Bent over Row AHAP
Strength: 3 Rounds
– 12x Strict Press Seated DB
*plus 1 set max. effort
WOD: In teams of 4 complete 4 rounds with 2´rest between
– Row for 20kcal
– 20x Wall Balls with 9.00kg / 7.00kg
– 20x Burpee Box Jump Overs with 60.0cm / 50.0cm
– 20x Push Press with 50.00kg / 35.00kg
– 20x Pushups
*Complete as a team “waterfall style”, athlete 1 starts on the rower and each athlete will follow behind.
*You may not move forward to the next station until the athlete ahead of you is done.
*Athlete 1 (only), rest 2 min before starting your next round.
*Your team score is the when athlete 4 completes the last round.