Warm up;
Tabata run – incline @ 8, speed at @ 8
Xfit WOD;
1500 reps…4800 meter row!
Team WOD –
3 person team, completing the following;
Power clean squat (20 lbs/15 lbs)
Sit up’s (6 lbs ball)
Row
Each person must complete 1600 meters but not necessarily all at one time. It’s up to the team on how to decide their strategy. Each person should complete approximately 250 PCS and 250 sit up’s but it will depend on how quickly, or slowly the row transition is.
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