WOD movement demonstrations:
– Wallballs
– Box jump/step-up
4RFT:
400m Run (as a team, 2 people may run at a time)
50 Wallballs
50 Box Jumps/Step-ups
Rx =
24″/20″
20lbs/14lbs
Time Cap = 20:00
*3-5 person teams. 2 people working at once. 1 person must be holding barbell overhead at all times (95/65).
Strict supine barbell/ring rows:
3 sets max reps with 60 seconds rest between each set
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