TEAM Day...

Today we do the TEAM WOD...

Warm Up
90s Light Row
5 Scap Ret.
10 Slow Air Squats
30s Alt. Warrior
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200m Run
5 DB Strict Press
5 Waiter Squats
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BB Warm-Up
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THRUSTER LADDER
With a Running Clock...Perfrom...
0:00 = 10 Reps
3:00 = 8 Reps
6:00 = 6 Reps
9:00 = 4 Reps
12:00 = 2 Reps
(climbing...start approx 60% 1-RM)
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WRECKING CREW
Team of 2:
5 Rnds (25min Cap):
2 x 100m Wreckbag Run
2 x 200m Run
40/30 Cal Row
IGYG format... P1 runs 100m WB Run, then P2, P1 runs 200m Run, then P2...work the cals off the rower switching whenever you like...

(Indy Version)
5 RFT ~ 
100m Wreckbag Run
200m Run
30/21 Cal Row

Ladick/Dalaige ~ 24:23 (Ladick did 2 Rnds w/ him then D finished Last 3 Rnds) (50# slamball)
Johns/Biolo ~ 32:31 (20# Medball for Johns & 50# slamball)
Daliege ~ 185# Thrusters for 1.5
Johns ~ 105# Thruster for 2
tb ~ 185# Thruster