Saturday, July 14, 2018

“Being a role model is the most powerful form of education.” — John Wooden

071418 WOD

A. Group warmup

In two teams, switch every minute to row 3K; non-rowers must hold plank or hollow

B. Movement prep

C. 23:00 AMRAP (because Nikki V. turns 23 next week!)

In teams of two, with only one person working at a time, alternate through the following movements:

10 burpee box jump-overs (24/20)

5/4 bar muscle-ups (sub 8/6 chest-to-bar pull-ups or 10/8 regular pull-ups)

3 full cleans (185/135)