Warmup
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
- Row 250m
- 10-12 air squats
-10-12 SDHP (empty bar)
Then
- 5 mins Clean progressions as needed to working load
WOD
Iron Major class of 2017 Farewell WOD
3 rounds for time: In teams of 3 complete:
- Row 500m
- 20 Cleans
- 100 Double Unders
One person will be at each station. Complete the designated workload. When you are finished, you must hold a push up plank while waiting for your other teammates to finish their work. Once everyone is finished, switch stations. Each person will complete each station 3 times.
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ROUTINE IS THE ENEMY.