Thursday, January 5 2023

Row 4 x 500m or 1.2k Bike E4MOM

(score is slowest time of the 4)

Team WOD

10 Rounds For Time: (17min cap)
10 Shoulder to Overhead or Handstand Push-Ups 95/65 RX+115/75 MRX 75/55

2 Over the Bar Burpees
10 Sumo Deadlift High Pulls

*One person works and completes a full round, one person rests and then switches.

*Athletes must slap hands to switch and start next round. Each time an individual completes a round it counts as a round for the team total of 10 (5 each)

*If a three person team 2 people will go at same time.

UnBroken/Straight Thru Challenge:

1min High Plank Hold 1 Push-up every 10sec

10 Barbell Sit-Up to Press
1min Hollow Hold
1min Low Plank Hold

10 V-Ups
MAX Handstand Hold