WOD NOTES
Today’s class will be divided into 2 teams.
The machines will be working at the same time and the team will decide when to rotate members.
Maximum 5000 m per machine. Once the machine has maxed out the distance, it is no longer part of the workout.
Fitness and Performance
10,000 m
Row and Ski
Sport
A)
Hang Snatch
Work up to 1 RM
B)
Clean w/pause @knee
Work up to 1 RM
C) DB press in split stance 3 x 12 -15
D 1) Triceps push down 3 x 12 – 15
D 2) Band kick backs 3 x 20
