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Sunday “Team WOD” 8/13/17

12
Aug

Sunday “Team WOD” 8/13/17

Sunday, August 13, 2017

VOD

For the Lord is our judge, the Lord is our lawgiver, the Lord is our king; it is he who will save us.

Isaiah 33:22 NIV

Warm-up

200m Run
15 Russian KB Swings
200 Row
5 Over/Unders (Same as WOD)
15/12 Cal on Bike
7 Burpees

WOD

“TEAM WOD (2X3)”

You Go I Go Partner Workouts (2 person teams)

With a Running Clock up to 43min

1.
13 Min AMRAP:
(Partner A completes a full RD before
Partner B goes)
• 2OOM run
• 15 Russian KBS (70/50#)

REST 2min

Start at 15min on Clock
2.
13 Min AMRAP:
(Partner A completes a full RD before
Partner B goes)
• 200M Row
• 5 Over/Unders (PVC hanging off 24/20” box…jump over, crawl
under)

REST 2min

Start at 30min
3.
13 Min AMRAP:
• 15/12 Bike Cals
• 7 burpees
*Full round then switch

*If done in teams of 3, ALL ROUNDS MUST BE ALL OUT SPRINTS!!