Saturday, August 20, 2016

 In WOD

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Warm Up:  “Roxanne”

Burpee on “Roxanne”

Air Squat on “Red Light”

Team WOD:  Teams of 4

  1.   20/15 Calorie Row

Each member rows 20/15 Calories while the rest of the team holds a plank

2.  100 Meter Kettle bell Farmer Carry

Each Member will Farmer Carry.  While teammate is doing farmer carry, the rest of the team is collectively doing 100 Air Squats

3.  Follow the Leader Stations

50 Russian Kettle bell Swings 53/35

50 Sit Ups

30 Goblet Squats

40 Hand Release Push Ups

Then group finishes with 800 Meter Run.

 

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