WOD

28.07.19

WARM UP

General & Specific

TEAM WOD of 2 – switching as needed

Complete:

Cash In:

50 medball Clean @20/14lbs

50 KB Swing @32/24kg

-then-

3000m Row

or

150 Calories Assault Bike

or

3000m Run

– while 1 partner HOLD 1 medball @20/14lbs + 1 KB @32/24kg

-then-

Cash Out:

50 KB Swing @32/24kg

50 medball Clean @20/14lbs

WARM UP

General & Specific

TEAM WOD of 2 – switching as needed

Complete:

Cash In:

50 medball Clean @16/8lbs

50 KB Swing @24/16Kg

-then-

3000m Row

or

150 Calories Assault Bike

or

3000m Run

– while 1 partner HOLD 1 medball @16/8lbs + 1 KB @24/16kg

-then-

Cash Out:

50 KB Swing @24/16Kg

50 medball Clean @16/8lbs

WARM UP

General & Specific

TEAM WOD of 2 – switching as needed

Complete:

Cash In:

50 medball Clean 

50 KB Russian Swing 

-then-

2000m Row

or

100 Calories Assault Bike

or

2000m Run

– while 1 partner HOLD 1 medball+ 1 KB 

-then-

Cash Out:

50 KB Russian  Swing 

50 medball Clean 

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