W.O.D  with a Partner

  • Continuosly Row 500m and rotate 

Work being performed

25 Min AMRAP of

  • 50 x Wall Ball 20/14
  • 100 x Situps
  • 50  x Burpees
  • 100 x Pushups

Groups will complete rounds together.  1 person rowing 500M then switching and picking up where partner 2 left off on the AMRAP.

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OLY Group:

  • 3 Positon Snatch (Floor, Below knees and Mid thigh): 70% x 2 sets, 75% x 3 sets
  • Snatch Pull: 93% 5 x 5
  • Snatch Push Press: 75% 5 x 5
  • Back Squat: 65% x 5, 70% x 5, 75% x 4, 80% x 3 (2)
  • Weighted Situps:  15 reps x 3 sets Use 35/25
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