Saturday, 05 January 2019

Conditioning:

3-person team WOD*

Row 600m

4 rounds of:

12 Power Cleans (155/103)

12 Toes-2-Bar

…then…

Bike 1200m

3 rounds of:

18 Shoulder to Overhead (135/93)

18 Alternating Pistols

…then…

Row 1200m

2 rounds of:

24 Bar-over-Burpees

24 Box Overs (30/24″)

…then…

Bike 2400m

60 Front Rack Walking Lunges (115/73)

180 Double Unders

For Time

*Equal work required. Only one athlete working at a time. Tag between exercises.

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Right Leg Split

Left Leg Split

Middle Splits

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