Warmup: 3 Rounds:
\n– 200m
\n– 25 Jumping Jacks
\n– 15 Dislocates
\n– 5 InchWorms<\/p>\n
Strength: E2mom for 12\u00b4
\n– 10x Bent over Row AHAP<\/p>\n
Strength: 3 Rounds
\n– 12x Strict Press Seated DB
\n*plus 1 set max. effort<\/p>\n
WOD: In teams of 4 complete 4 rounds with 2\u00b4rest between
\n– Row for 20kcal
\n– 20x Wall Balls with 9.00kg \/ 7.00kg
\n– 20x Burpee Box Jump Overs with 60.0cm \/ 50.0cm
\n– 20x Push Press with 50.00kg \/ 35.00kg
\n– 20x Pushups
\n*Complete as a team \u201cwaterfall style\u201d, athlete 1 starts on the rower and each athlete will follow behind.
\n*You may not move forward to the next station until the athlete ahead of you is done.
\n*Athlete 1 (only), rest 2 min before starting your next round.
\n*Your team score is the when athlete 4 completes the last round.<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmup: 3 Rounds: – 200m – 25 Jumping Jacks – 15 Dislocates – 5 InchWorms Strength: E2mom for 12\u00b4 – 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\u00b4rest between – Row for 20kcal – […]<\/p>\n","protected":false},"author":1,"featured_media":765,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"categories":[6],"tags":[],"yoast_head":"\n