A single team WOD class at 8 AM
In teams of 3 do:
1 helicopter burpee Then: Run 200 m 40 thrusters 45/30 lbs 20 Hollow Rocks Each person picks a exercise, can’t start next round until all reps of each round are complete. Each round starts with helicopter burpee, rotate partner each round on burpee. Total of 3 rounds for time.
At gym wod 6:30-9 am Push jerk 3-3-3-3-3 Scale: 10 minutes of push jerk progression practice
At gym wod 6:30-9 am 5 rounds for max distance of: Bike 1 minute Rest 1 minute Row 1 minute, rest 1 minute Jump rope 1 minute, rest 1 minute Bike 1 minute, rest 1 minute Run 1 minute, rest 1 minute
At gym wod 6:30-9 am For time: Row 500 meters 15 parallette handstand push-ups Row 500 meters 15 strict handstand push-ups Row 500 meters 15 kipping handstand push-ups Scale: For time: Row 500 meters
