Friday, May 22, 2015

Saturday - WOD 118 - Team WOD (rowing with my homies)

Saturday classes are at 10am and 11am

We are going to do a gantlet style WOD this Saturday
In teams of 3 or 4 (the more you have the longer the WOD, but the more Rest you get)

Warm up
Group Warm up
Snatch Progressions with an empty bar

WOD - "rowing with my Homies"
each athlete will perform the following:
the next athlete may only move onto the next station once the athlete in front of them has also moved onto their next station

Station 1 - 300 Meter Row (the rower needs to be reset each time, no roll-over)
Station 2 - 10 (each arm) single Arm KB snatch 52/35
Station 3 - 10 Box jump overs 24/20
Station 4 - 10 Med ball toss over the bar (the ball must leave from the ground each time)

* each athlete must complete 5 rounds
**as soon as an athlete is done, they will move back to the rower but may not start rowing until the other athletes have moved up.

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