Saturday
Warm Up Run or Row 3 rounds 5 kip attempts (regular or butterfly) 3 dead hang pull ups 10 back extensions 10 second L-sit Team WOD 2-3 athletes per team each team will have a bumper plate (or two!) to carry during the entire workout, if the bumper plate should fall or be set down the team will complete 20 burpees one person will work at a time, the other(s) will carry/hold the bumper plate, except on the 400m run, which is completed as a team, only one person on the run will not carry the plate, but it can be switched as often as needed. 2 rounds of run 400 m 100 wallballs 20 shuttle runs 50 thrusters Comments are closed.
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