7:00 jump rope drills

WOD 1:

6 sumo deadlift

12 lateral over the bar jumps

18 toe touch

7:00 AMRAP

WOD 2:

300m row,

As many reps as possible in the time it takes opponent to row 300m of:

– Med ball cleans

– figure 8s

– parallette shout throughs

each athlete rows 3 times and does each element above 1 rounds each.





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