With a 12 Min running clock...
2 x 100M Sprint Row every 60 seconds
2 x 150M Sprint Row every 2 minutes
2 x 200M sprint Row every 3 minutes
*These are all out efforts
With a Partner...
"Air Force WOD"
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*At the beginning of each minute BOTH partners will complete 4 burpees. Partner 1 will then complete 20 thrusters then partner 2 will complete 20 thrusters. Once partner 2 has completed thrusters, partner 1 will complete SDLHP and so on.
*18 Minute Time Cap
30 wall ball shots (20/14)
30 KB swings (70/55)
Competitor Team programming begins on Tuesday.
Work days will be Tuesday, Wednesday, Thursday, Saturday and Sunday.
Talk to a trainer for more info!
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