WOD NOTES
Today’s workout will be a team format for our Fitness group.
Both partners are working. One person is rowing while the other is performing the body weight exercises. The reps and sets can be broken up any way the team decides.
Performance will complete the workout in its entirety.
Good luck REBELs.
Fitness
Teams of 2,
4000 m row
40 pull ups
60 push ups
120 Sit ups
200 Air Squats
Performance
For time:
500 m row + 40 pull ups
500 m row + 60 push ups
500 m row + 80 Sit ups
500 m row + 100 Air Squats
Sport
Snatch grip Sotts press
3 sets x 5 (positional)
Snatch 5 RM
1 floor + 4 hang (above knee)
Clean grip DL
Build to 10 RM
Then…
2 sets x 5 reps @same load
