Team WOD Couples:
1. For time 1000/800 m Run as a team 7 min Cap.
2. For time 1500/1250 m Row as a team 7 min Cap.
3. For time 800/600 m Run as a team 6 min Cap.
4. For time 1000/800 m Row as a team 6 min Cap.
5. For time 500/400 m Run as a team 4 min Cap.
6 For time 750/500 m Row as a Team 4 min Cap.
Push session
12-10-8-8 bench press
4x S.S 10 chicken press dumbbell +10 dumbbell shoulder press
3xS.S 10 incline fly +10 dumbbell overhead ext
3xS.S 12 trx tricep ext +8/12 trx/swiss ball knee tack
Full body
A1.3/4 set of: 10 bent over barbell row 10 Db clean n press
A2.3/4 sets of : 10 Front rack squat 12 kB swings
A3.3/4 sets of: 8-8 Reverse lunges 8-8 Cossack squat
A4.3 sets of : 10 cal skierg 10 push ups 10 goblet squat 10 ring rows
A5. 3 sets of: 10 vups 10 bicycle abs 20’’ /30’’ L sit hold
