Warm up
2 rounds
5 scapular pull ups
5 pull ups
10 bottom half burpees
8 sciatic nerve floss
10 sumo stance good mornings( empty barbell)
1 min row or bike
-WOD-
Teams of 2. Only 1 person works at a time.
Every 7min. x 5 Rounds: (35min.)
Round 1) 40 Cal Bike + Max Pull-Ups
Round 2) 40 Cal Row + Max Hang Power Cleans 135/95
Round 3) 40 Cal Bike + Max Burpees
Round 4) 40 Cal Row + Max Pull-Ups
Round 5) 40 Cal Bike + Max Deadlifts 225/155
ONLY work until the 6min. mark! Everyone is getting a 1min. rest before starting the next round at the 7min. mark.
RX+ is 50/40 Cals
Ladies regular RX is 30 Cals on everything.
