Training Session AM (7a)
A. Knees Over Toes
B. Box Squats; 5x5
*195/225/255/285
C. Team WOD
7M AMRAPS WITH A TEAM OF 4 STATION 1: LADDER 1 TRIP PROWLER PUSH (10 YARDS) 1 BURPEE EACH PERSON (4) 2-2/3-3/4-4/5-5/6-6/7-7...... *1 PERSON DOING BURPEES AT A TIME *6+7 1. SCORED AS ROUNDS AND REPS. LAST ROUND FINISHED + PARTIAL REPS. STATION 2: 3 ROUNDS: 500M/425M ROW 15 T2B + HANG *WITH WHATEVER TIME IS LEFT, MAX CALS *2+387 Meters 1. SCORE IS TOTAL CALS ROW'D 2. 1 PERSON WORKS - REST MUST BE HANGING ON BAR. STATION 3: 7M AMRAP LADDER: 2-4-6-8-10-12-14-16-18 WB'S (30/16) SYNCHRO AMERICAN KBS (2 WORKING) *18+21 1. SCORE IS ROUNDS AND REPS COMPLETED. STATION 4: 7M AMRAP: 25/15 CAL BIKE 16 DBL KB PISTON PRESS (BLUE/YELLOW) *6 Rounds *Winnters Circle (LB/Miltion) 1. SCORE IS ROUNDS + REPS. 2. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS. 3. 2M TRANSITION B/W STATIONS.
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