REBEL WINTER TEAM CHALLENGE
Schedule for the day…
WOD ONE
9:30 am – 10:00 am
“DOUBLE TROUBLE”
5 minute AMMAP
One person rowing
The other person performs the following circuit:
25 DU
20 KB Swings 16/20
15 Air Squats
WOD TWO
10:20 am – 11:30 am
“BURPEE BURNER”
14 minute AMRAP
2-4-6-8-10-12-14-16-18-20 etc…
Burpees
Wall balls 14/20
Horizontal Ring rows
LUNCH
11:30 – 12:30
WOD THREE
12:40 pm – 1:40 pm
“PULLING POWER”
0:00-4:00 Empty bar and warm up
4:00 – 12:00
Build up to 1 RM of your choice:
Dead lift or Clean or Snatch
WOD FOUR
2:00 pm – 2:30 pm
“SYNCRO CHIPPER”
For time
60 med ball pass sit ups
40 Alternating DB GTOH 30/20
20 Arm-in-arm lunges
HIGH FIVES AND PRIZES
3:00 pm and on…
