Gable & Lisa.
EWOD & FITNESS
In teams of three, with only one partner working at a time, complete as many rounds and meters as possible in 30 minutes of:
Row 250 Meters
15 Air Squats
(Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 15th Air Squat. The goal is to cycle through as many rounds as possible in 30 minutes.)
AIM
A. Take 12-15 minutes and build to a heavy Power Clean
B. Five sets for times of:
155/105 lb Power Clean x 5 reps
24″/20″ Box Jumps x 15 reps
Rest 2 minutes
SPORT
A. Three sets for times of:
12 Overhead Squats (115/75 lbs)
10 Box Jumps (30″/24″)
8/6 Muscle-Ups
Rest 3 minutes
B. Five sets of:
Back Squat x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3-4 minutes
C. For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
Set your goal at or above 2000 total meters rowed, but list scores separately (e.g., 1100, 600, 300 = 2000).