WOD 17.2.24 (MGW)

Hero WOD Smette

For Time (with a Partner)

4000/3000 meter Row

While Partner A Rows, Partner B completes AMRAP of:

5 Toes-to-Bars

10 Wall Ball Shots (20/14 lb)

15 Push-Ups

Partners switch every 500 m

Endurance WOD

A. 4×2 min Run. 1 min REST between Intervals

B. 4×2 min Row. 1 min REST between Intervals

C. 4×2 min Bike. 1 min REST between Intervals

*2 min REST Between Stations

Uper body 2

2×10 2×8 1×6 deadlift

4×8 pull ups

4x8R/8L on arm dumbbell row

4ss 8/12 Australian pull ups+ 10 dumbell bicep curls rotation

3×21 (7/7/7) barbell b curls

3ss plank 30″r/30″l + 10/15 hollow rocks

Mixed FBB

A1.3 sets of: 1’ Row 10 Db Deadlift 15 Straight Arm Lat Pulldown

A2.4 sets of : 10-8-6-6 Deadlift

A3.3 Sets of: 10 Pendlay Row + 15-15 Single Leg Hip thrust

A4.12’ Amrap: 25 cal row then : 2-4-6-8… Kb Sumo High Pull Inverted Rows 5 cal Row

MIND BODY APP