November 16, 2017

November 16, 2017

team wod

3 person teams

for time :

3000 meter row

250 kb swings (53/35)

200 burpees

150 toes to bar

100 calorie assault bike

50 muscle ups (bar or ring)


notes :

- rx+ = 2 person team

- level 2 = 4 person team

- keep sets small to keep intensity up. no more than 5-10 rep sets. no teammate should rest longer than 20-30 seconds.

- partners alternate 1 minute at a time on the row.

- 50 minute time cap.

- row will serve as warmup for the day.

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