Friday, September 13th, 2019

Week 3/4

A.
Tabata Mashup X 6 Rounds @ each station
Hollow Body Hold or Bent Knee Hollow Hold
Prone PVC Liftoff
Scapular Pullups in Hollow

B.
Team WOD: Teams of 2
Perform the following for time; (22 minute cap)
500/400 Meter Row
10 X DB Snatch, alternating sides with each rep
15 X Burpee Box Jump Over 20″
500/400 Meter Row
20 X DB Snatch
15 X Burpee Box Jump Over
500/400 Meter Row
30 X DB Snatch
15 X Burpee Box Jump Over
500/400 Meter Row
40 X DB Snatch
15 X Burpee Box Jump Over
500/400 Meter Row
50 X DB Snatch
15 X Burpee Box Jump Over

– Partners must both contribute to the row
– Only 1 person working at a time on Db Snatches and Burpee box jump overs

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