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TEAM WOD

“RAINMAKER” (Teams of 3)

[Ideally One bar per team ]

1500 m. ROW (500m. each ) while partner holds Bar in Hang Position (185/125)

Every time the bar drops the rower must stop rowing

400 meter Team Med Ball Run

then –

70 Burpees over bar (broken up anyway between the team)

30 Wall Balls EACH (20/14) *athletes may not move on to the lunges until all athletes have completed the wall balls

70 Synchronized Plate Lunges (35/25)

then –

400 meter Med Ball team run

1500m ROW (500m each) while athletes hold bar in hang position (185/125)

STRENGTH

Athletes’ Choice

Accessory

Spend 10 minutes practicing Handstands

Spend 7 minutes Practicing L-holds




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