30 November

Training Session (730a)

Tested Team WOD

FOR TOTAL TIME: ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS ROW CALS OR FRONT SQUATS (75/55) REST 1M ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS HEAVY SWINGS (RUSSIAN) STRICT PRESS/PUSH PRESS REST 1M 10 JUMP SQUATS TO BAR + 500M ROW + 10 5 JUMP SQUATS TO BAR + 400M ROW + 5 3 JUMP SQUATS TO BAR + 300M ROW + 3 RIGHT INTO 75 SYNCHRO U/B AIR SQUATS *BEAR HUG 1 SB (50/30) *ANY BREAK IN MOMENTUM = -5 REPS *ANY BREAK IN SYNCHRO = -5 REPS 1. ANY COMBINATION OF ROW/FS EQUAL 250/200. REST 1 MINUTE FROM THE 250TH REP. 2. SAME RULES FOR HEAVY SWINGS/PRESSES. 3. ONE PERSON DOES 10/500/10 AND THEN THE NEXT PERSON DOES 5/400/5 AND SAME FOR 3/300/3. 4. DISCUSS SLAMBALL HOLDS FOR ROWING PIECE. THEY MAY SEEM HESITANT BUT THEY WILL LOVE IT! TRUST ME.