TEAM WOD
In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.
TEAM WOD
In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.
A. Take 20 minutes to build to today’s 1-RM Strict Shoulder Press
Note weight achieved, and whether it is a PR.
B. For time:
Row 2000 Meters
30 Shoulder to Overhead (135/95 lbs)
60 Pull-Ups
Rest until the running clock reaches 20:00, and then…
C. For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lbs)
40 Pull-Ups
Rest until the running clock reaches 30:00, and then…
D. Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb Overhead Walking Lunges x 20 Meters
(Muscle-Up + 3/2 Ring Dips) x 3 reps
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
60-Minute Hike – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.