Teams of 4
Component 1
15 minutes
5km row
*10 deadlifts @100/70 after each effort
Component 2
15 minutes
150 Sandbag over the shoulder
15/10 pushups after each effort
Max Calorie Row In Remaining Time
Component 3
6 Minutes to find your best for the day
2x Hang Power Clean + 1 Jerk
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
