Saturday, July 8, 2017

Squat, Push-up, Hollow Rock, Run, Row, Bike, Burpees, Power Snatch, T2B, Bike

WOD


Teams of 3 /

WOD #1 - For time / 7 cap
All work and each do - 30 Squats, 30 Push-ups, 30 Hollow Rocks
2 work and each do - 20 Squats, 20 Push-ups, 20 Hollow Rocks
1 works - 10 Squats, 10 Push-ups, 10 Hollow Rocks

-rest 2 mins

WOD #2 - For time / 7 cap / All work
1 Runs 800m backwards
1 Rows 1000m
1 Bikes 50 cals
AMRAP Burpees

-rest 2 mins

WOD #3 - For time / 10 cap / 1 works
15 Rounds
12 Deads
9 Hang Power Cleans
6 Shoulder To Overhead
*95/65 | 75/55

-rest 2 mins

WOD #4 - 21-15-9 For time / 1 works
Power Snatch, 95/65 | 75/55
T2B
Cals Bike









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