Pre WOD
3 Rounds for time and speed.
5 Air Squat
5 Burpee
5 Push Up
3 Rounds for time and speed.
5 Air Squat
5 Burpee
5 Push Up
WOD
In teams of two, Tail-Pipe. Via Gym Jones.
3 Rounds
250m Row-Partner A
KB-Front Rack Hold 2x24kg/2x16kg-Partner B
In teams of two, Tail-Pipe. Via Gym Jones.
3 Rounds
250m Row-Partner A
KB-Front Rack Hold 2x24kg/2x16kg-Partner B
Each Partner Completes 3 Round each, for a total of 6 rounds per team for time.
Partner can only row if their partner is in proper front rack position with Kettlebells. Hands must touch on KB hold.
Partner can only row if their partner is in proper front rack position with Kettlebells. Hands must touch on KB hold.
Post WOD
30 Perfect Pull Ups or Ring Row (Break reps as needed) Going for form and chest to bar.
30 Toes to Bar (Break reps as needed) Going for strict no kip and controlled decent.
3x:30 Prone Cobra
30 Perfect Pull Ups or Ring Row (Break reps as needed) Going for form and chest to bar.
30 Toes to Bar (Break reps as needed) Going for strict no kip and controlled decent.
3x:30 Prone Cobra
Results:
Pre: 1:25
WOD: 6:37rx w Ben
Pre: 1:25
WOD: 6:37rx w Ben
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