Buy In: 10 reps band shoulder complex, band ohs, ghd sit-ups.
Run 400 meters
75 Double Unders
50 Double Unders
Run 400 Meters
25 Double Unders
Buy in: Get Ready.
WOD: In teams of up to 4 people, Team 2k Plus. Each team member will row 500 m at a time. After the athlete rows 500m, s/he will complete 11 burpees. The next team member can start rowing once the previous team member's burpees are completed. Rotate through team members until each person has completed 2000 m and 44 burpess (4 rounds). 35 minute time cap.
Buy In: 43 burpees. Clean and snatch progression w/unloaded barbell. Spend a few minutes preparing by working on what you need to work on.
Row 50 calories
40 Chest to Bar Pullups
30 Power Cleans (135/83)
20 Toes to Bar
10 Power Snatches (135/83)
Buy In: 12 Reps Band shoulder complex.
Barbell Rows and Bench Press: 5 sets of 15 reps. Alternate between movements. Adjust load as needed. You will have 20 minutes to complete this work.
In 8 minutes complete as many rounds as possible of
6 Pistols (total)