Pre Work: Row/Run Partner Challenge
Each partner will complete 3 runs and 3 rows each.
A.) Run 200 meter
B.) Rows for max calories until they come back.
Score= Total calories collected.
WOD: EMOTM for 10 minutes
Odd minutes- 5x KB clean & jerk or KB snatches (each arm)
10x American KB swings
Even minutes- 10x KB Headcutters (24/16kg)
Score= KB weight. Pass or Fail.
Post Work: 3 Rounds
Superset -
3×3 Sots press combo ( use pvc or 2.5-5# plates)
:25 second prone cobra
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