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Members only, Team WOD Saturday

Metcon (Time)

4 Person Team wod
For time:
-200m Tire Flip
-800m Sled Push (250/170#. scale as needed)
-200 pull ups (2 working at a time)
-300 push ups (2 working at a time)
-400 Air Squats (2 working at a time)

**2 athletes at a time flipping the tire and change out after each rep.
**2 athletes push the sled while two athletes Farmers carry DBs/KBs (50/35#). switch as needed

Butcher sled weight is-70#
Rogue Sled weight is- 100#

scaled do half of everything and weights will be 185/125# sleds, DBs/KBs 35/20#

40min time cap

in case of rain...
For time:
-150 KBS 70/53# (1person at time-sets of 10)
-150 Sandbag 2 shoulder. (1person at time-sets of 10)
-200 pull ups (2 working at a time)
-300 push ups (2 working at a time)
-400 Air Squats (2 working at a time)

40min time cap

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, April 17, 2021

Male Clients

Female Clients

Jordyn
Bennett

0830 Members only WOD

39:59