Event 1
“3 Stations”
For time complete 3 rounds of the following:
15m DB OH Walking Lunge (35)(25)
2 Rope Climbs (15’) (10’ scaled females) those without rope climbs - 20 “Knee ups”
7 Front Squats (155)(105) from the ground
Each team member starts at a different station and completes the prescribed work. Once all 3 are done they rotate. All team members must complete 3 rounds of this circuit.
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Event 2
“Wind sprint with a twist”
For time complete 2 Rounds each relay style:
10m Sprint
3 Burpees
10m Sprint
20m Sprint
5 Burpees
20m Sprint
40m Sprint
7 Burpees
40m Sprint
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Event 3
“MegaBlocks”
AMRAP 8 Minutes
Max KB Swings (53)(40) – EMOTM 15 Squats each
Must rotate in order (minimum 10 swings before switching out) One person working at a time on swings. Everyone does squats EMOTM
Fun Wod! Great job everyone!
Posted by: Jackrabbit | January 28, 2012 at 11:57 AM