WODScreen

WARM UP

45s ON / 20s OFF
1 Rounds
# Inside-outside Plank Jumps
# SkiErg
# Push Ups
# OH Bowler Lunge
# KB Jefferson Curls

WORKOUT

1:45 ON / 30s OFF
3 Rounds

1a) max DB Hang Clean
1b) max DB Push Press

2) max meter row

3) max meter forward facing sled

4) max meter burpee broad jumps

5) max meter SkiErg

6a) max DB Behind the Neck Jumping Squats
6b) max DB Behind the Neck Reverse Lunges

*Divide class into 6 even groups. There are 2 couplets. For each, the goal is to compete as many rounds as possible. There are two erg stations. The objective is to push those hard. There are two mobile stations where the athletes go back and forth, along a 10m lane. Adjust as necessary.