6 January

Training Session (7a)

A. 20 Rep Back Squat
*275

B. Tricep Couplet


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Team WOD

WITH A TEAM OF 3 OR 4 4 ROUNDS FOR TIME: BURPEE BROAD JUMP BUY-IN THEN: 30 T2B OR BURPEE 2 TARGET 30 HEAVY SLAMBALLS 30 HEAVY AMERICAN SWINGS 1K/800M ROW *37:11 (BW/Ryan/CP) 1. BURPEE BROAD JUMP BUY-IN = YOU GO - I GO 15 YARD BURPEE BROAD JUMP + 15/10 PUSH-UPS THEN RUN BACK AND TAG PARTNER *PLANK TO PUSH-UP IF NO PUSH-UPS 2. BUY-IN HAPPENS EVERY ROUND. 3. DID THIS WITH COACHES AND DID 40 REPS OF WORK. 37:11.