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(910) 579-9348

Monday Schedule: 6am/8am/9am/530pm WOD – Spin 530pm

PUSH PRESS
5-3-2-1-1-2-3-5

*Increase the load from sets 5-3-2-1-1
*Decrease the load for the last set of 2-3-5.
*Try to lift more than the first set of 5-3-2

PART 2. “ROW ROW ROW”

In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible

*Share the work any way you choose
*The Rower and Wall Ball must always be in motion
*Each athlete must contribute to both Rowing meters and Wall Balls reps
*Keep a running count for Wall Ball and log total meters at the end
*Score = Meters and Wall reps combined.

PUSH PRESS
5-3-2-1-1-2-3-5

*Increase the load from sets 5-3-2-1-1
*Decrease the load for the last set of 2-3-5.
*Try to lift more than the first set of 5-3-2

PART 2. “ROW ROW ROW”

In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible

*Share the work any way you choose
*The Rower and Wall Ball must always be in motion
*Each athlete must contribute to both Rowing meters and Wall Balls reps
*Keep a running count for Wall Ball and log total meters at the end
*Score = Meters and Wall reps combined.

PUSH PRESS
5-3-2-1-1-2-3-5

*Increase the load from sets 5-3-2-1-1
*Decrease the load for the last set of 2-3-5.
*Try to lift more than the first set of 5-3-2

PART 2. “ROW ROW ROW”

In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible

*Share the work any way you choose
*The Rower and Wall Ball must always be in motion
*Each athlete must contribute to both Rowing meters and Wall Balls reps
*Keep a running count for Wall Ball and log total meters at the end
*Score = Meters and Wall reps combined.