WOD NOTES:
Our first REBEL member team WOD. Jo-Jo is always up for some fun team training and this should be a great one.
Fitness and Performance
“Jo-Jo”
Teams of 2, alternating
200 DU
800 m run (400 each)
100 KB Swings (partner bar hang)
800 m run (400 each)
50 Push ups (partner hold plank)
800 m run (400 each)
100 Sit ups med ball pass
800 m run (400 each)
200 Air Squats
Sport
15 minutes
Work up to 1 RM Clean
Block Jerks 3-3-3-3-3
Deficit Snatch grip Dead lifts 5 x 3 @90-110%
4 sets of complex
One arm DB Row x 8-12
+
Banded Rhomboid Row x 12
+
Straight arm pull downs x 10
3 sets:
20 Pistols
Rest 1:1
