Conditioning:

4-person team WOD

“Rowing Waterfall”

Row for max calories

While each team member concurrently performs…

40 Double Unders

20 Alternating Dumbbell Snatches (50/25)

100m Farmers Walk w/ KBs (35/20)

20 Double Kettlebell Front Squats (35/20)

 

For Time and calories rowed

(14:00 cap)

Each member goes through one round of WOD. While simultaneously team members row for max calories throughout the WOD. Team members can rotate through the rower as desired. Farmers walk is with one KB in each hand.

…Rest 5:00, then

 

Strength:

As a team, find max load of:

2-rep Hang Clean

(10:00 cap)

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

 

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