Movement activation
Team WOD 11 Rounds for Time (in a Team of 4) 1 Partner Row, 1 partner hold/rest,
other 2 working 1:1 11 Clean-and-Jerks 70/45 11 Burpees 11 Chest-to-Bar Pull-Ups 11 American Kettlebell Swings 11 Ab Mat Sit-Ups 11 Front Squats 70/45 80 Double-Unders During the 11 Rounds:
1100 meter Row (each team member)
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
