Saturday 6/18/16

Performance

Warm Up

In teams of 5

10 minutes max distance row, switching every 20 strokes (All monitors set to 10min)

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Hip Crossover x 10/side

Iron Cross x 10/side

Rollover to V-Sit x 10

Straight leg Raise x 10/leg

4-5 movements from Hinshaw Warm-up (coaches choice)

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Wod specific warm-up with team

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WOD (FGB Style):

Three rounds of:

Burpee pull-ups (Must pick a bar where you have to jump to reach pullup bar)

Abmat Sit-Ups

Box Jump or step up, 20″ box (Reps) – Step Down

Hang Power Clean, 95/65 pounds (Reps)

Row (Calories)

-rest 1min

*In a single file line P1 starts at the top with P2-5 behind him/her. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*It is up to the team to communicate and keep a cumulative score throughout each round so by the end you will have 1 score for each of the 5 stations. The rower will be set for 18min.