Movement activation DL Tech and load 8 Rounds for Time (with a Partner) 4 Box Jumps (each) (34"/28", switch every rep) 18 Deadlifts 100/70 / Hang Hold* 7 Synchronized Burpees 36 Wall Balls switch every 6 reps) *While one partner performs the Deadlift, the other athletes will hang from the Pull-Up Bar. Switch as necessary. Time Cap: 40 minutes
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
