Mobility (Shoulders, hips)
Strength Complex
3-3-3-2-2-1
Push Press + Push Jerk
WOD
Teams of 3
Row 2100 Meters (700 M Each)
100 Squat Cleans @ 95/65
100 Box Jumps Overs @ 24/20
100 Kettle Bell Swings @ 53/36
100 Burpees
100 Shoulder to Overhead @ 95/65
One partner works @ a time
During all movements the equipment can not touch the ground
If it does the entire team has to run 400 Meters
Enjoy Shipmates!!!!!
No comments:
Post a Comment