TEAM WOD
In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees
Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.
TEAM WOD
In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees
Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.
A. Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 82% (up 2% from last time)
Rest 2-3 minutes between sets
B. Three sets of:
3 Deadlift to Knees + 1 Finish @ 60%
(pause 2 seconds with each rep at the knee)
Rest as needed
C. 1. For time:
Row 2000 Meters
Rest until the running clock reaches 10 minutes, and then…
2. Every minute, on the minute, for 18 minutes:
4/3 Strict Pull-Ups
8 Dumbbell Thrusters (55/35 lb DBs)
When the running clock reaches 30:00…
3. For time:
50 Calorie Assault Bike or Row
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes