21 October

Training Session (7a)

A. Arm Pump

30-25-20-15
Push-Ups + Plated Skull Crushers
20-15-10-5
Wide Pulls
*Complete

+

700 Push-ups as Group of 7
*Complete

Team WOD

0:00 - 5:00 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) 25/15 CAL BIKE 5:00 - 10:00 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 10:00 - 15:00 500M/425M ROW 15 BOX JUMPS (30/24) 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 15:00 - 20:00 15 BOX JUMPS (30/24) 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 20:00 - 25:00 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) 25:00 - 30:00 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) MAX CALS AIR BIKE AS TIE-BREAKER *94 Cals 1. TEAMS OF 3-4 2. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 3. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL.