Wednesday, February 28, 2018

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5 sets

Strict Press - 6-8 reps; load is choice

Into

30 second Side Plank per side (in between sets of Strict Press)

Rest 2:00 following Side Planks before next set


Conditioning

3 rounds for time:

500 meter row

35 KB Swings

35 Sit Ups


TEAM COMP WOD - 5PM

@ 0:00 - For Time & Bike Cals:

Max Cals on Bike

300 Double Unders

200 Wall Ball

100 Ring Dips

20 Legless Rope Climbs

*For each calorie on the bike, subtract 3 seconds from your total time; ALL teammates can be working at the same time

@ 20:00 - "Shuttle Fun"

WIth one athlete going at a time completing a full round and then tagging in the next teammate:

5 rounds, per teammate:

75ft Shuttle Run

6 Burpee Box Jump Overs

25ft Shuttle Run

6 Alternating DB Snatches

50ft Shuttle Run

@ 40:00 - "Triple Grace"

*Each given teammate MUST perform 3 reps at a time before the next athlete goes

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