Buy In
Row/run 400M
3 Rounds
5 Ring Dips
5 Handstand Push Ups
5 Pull Ups
10 Lunges
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WOD
5 Min AMRAP
1 Rope Climb
3 Tire Flips
10 Sledge Hammers on Tire
Rest 2 Minutes
(this round = 14)
5 Minute AMRAP
Sled Pull w/ legs then pull w/ arms (=2) length of black mat runway and back
20 Rope whips (10 ea arm) keep rope up for next persons jump over
10 rope jump overs/plank arm under
(this round =32)
rest 2 minutes
5 Minute AMRAP
Sandbag carry (length of gym and back)
10 burpees
Sandbag air squats (person that did the sandbag carry keeps the bag on their shoulders and does squats w/ said sandbag)
Partners can't work at the same time. The coaches know the rules so enjoy your WOD! This is going to be a fun one.
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Cash Out
Mobilize!!!
Stretch!!!
10 Minutes
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Our 1:30 WOD has now moved to 1:00 due to Doug's and Scott's shift change. If you show up a little late, please come anyway. I'll get you going.
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