Skill:
5 min on Ring Dip practice
WOD:
Team Relay (7 members)
20 min AMRAP
5 stations 15 meters apart. Lunges to each station.
Station 1: Dead Lift
Station 2: Push Press
Station 3: Dead Lift high Pull
Station 4: Sit Ups
Station 5: Lunges
Station 6: Rest
*WOD will start with everyone working at different stations. The members will work as long as it take for station 6 to get to rest station. Then everyone will rotate.
*lunge to each station as you get tagged
WOD if your solo
20 min AMRAP
-Row 500 meters
-30 slam balls
-30 sit ups
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