With a partner. For Time: 100 Medicine Ball Chest Passes 20 lbs 100 Med Ball Sit Up Throws 20 lbs 100 Med Ball Rotational Throws 20 lbs 100 Medicine Ball Seated Thrusts 20 lbs (switch after 50) 100 Medicine Ball Chest Passes (single arm, alternating) 20 lbs 10 100 ft Med Ball Shuttle Passes 20 lbs (5 reps per 100ft)
*both team members will complete a 5 burpee penalty for dropping the med ball during any set
WOD In teams of two complete: 5 mins max 100M sprints 4 mins max box jumps, 30" 3 mins max dead hang pull-ups 2 mins max burpees 1 min max sit-up throws
WOD One team rows 1000 meters while the other team accumulates as many deadlifts as possible. As soon as the team reaches 1000 meters, deadlifters switch to rowing. Rowers switch to Deadlifting. Once the second team is done rowing, the round is over. Post deadlift reps. Rest 3-6 minutes between rounds.
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