Warm-up: Coach’s Choice
Strength/Skill: Review Team WOD movements
WOD: 3-Person Team WOD (10 Minute Cap)
RX
Athlete A:
9 Calorie Row
15 Deadlifts (225/145)
21 Knee Raises
Athlete B:
15 Calorie Row
15 Deadlifts (185/115)
15 Jumping Pull Ups
Athlete C:
21 Calorie Row
15 Deadlifts (155/85)
9 Pull Ups
*Rest the remaining time, then:
3 Minutes ME HRPUs
*During the 10 minutes, one athlete has to hang from the pull up bar during the row and deadlifts. If he/she comes off the bar, 3 burpees over the rower penalty.
RX+
Athlete A:
9 Calorie Row
15 Deadlifts (275/185)
21 Pull Ups
Athlete B:
15 Calorie Row
15 Deadlifts (225/155)
15 Chest to Bar
Athlete C:
21 Calorie Row
15 Deadlifts (185/125)
9 Bar Muscle Ups
*Rest the remaining time, then:
3 Minutes ME HSPUs
*During the 10 minutes, two athletes have to hang from the pull up bar during the row and deadlifts. If they come off the bar, 3 burpees over the rower penalty.
Stimulus/Focus: Just a fun WOD from a local competition. Very grip intensive.
Cool Down: Team Choice