BOTR Team Workouts Scaled Division WOD 1. AMRAP in 9 minutes: - TopicsExpress



          

BOTR Team Workouts Scaled Division WOD 1. AMRAP in 9 minutes: - DB Snatches, 50#/35# * EMOTM complete 7 Team Burpees. Each team member must complete one minute of DB snatches. Afterwards, anything goes. WOD 2. AMRAP in 12 minutes: - 7 Clean & Jerks, 115#/75# - 13 Jumping Pull-ups - 50 Lateral Jumps Over Bar *Each team member must complete one round. Afterwards, anything goes. WOD 3. For Time (20min cap): - Run 1200m (relay style – one at a time) - 100 OH walking lunge steps holding 35#/25# plate - 100 Wall balls, 16#/10# - 100 KB swings, 45#/25# - Row 200 calories (max 40 calories in a row by one person, all must row – relay style)
Posted on: Sun, 14 Sep 2014 02:25:48 +0000

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