Warm Up
Agility through rack
2 rounds
10 shoulder pass throughs
10 good mornings
10 tuck jumps
10 pull ups
WOD
600m Run
21-15-9
Deadlift 225/155
Pull Ups
Box Jumps 30/24
600m Run
4 Person Teams:
20 minutes Max Calories: Rx – Bike, Scaled – Rower
Each time a team member rotates onto the bike or rower the other team members must perform:
15 Russian KBS 70/53lbs
10 Renegade Rows 50/35lbs
5 Jumping Air squats
*Each team only gets 1 KB and 2 DBs.
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