Main – WOD

The 500m Max Effort Row is optional and is listed each day for two weeks so you can easily input your time once completing the 500m Row Challenge.

Metcon (AMRAP – Reps)

“No Mas”: Performed as Teams of 3.

WOD #1:

11 Minutes of “The Ghost”:

1 Minute Row for Calories

1 Minute Burpees

1 Minute DUs

1 minute rest

(Each teammate rests during the same minute, rotating exercises each minute during the “on” 3 minutes)

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3 Minutes Rest

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WOD #2

7 minutes of deadlifts (135#/95#)

one working at a time–bad form will be called as no reps.

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3 Minutes Rest

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WOD #3

11 Minutes from FGB:

1 Minute Push Press (75#/55#)

1 Minute Box Jumps (24″/20″)

1 Minute Wall Balls (20#/14#)

1 Minute Rest

(Each teammate rests during the same minute, rotating exercises each minute during the “on” 3 minutes.

500m Row (Time)

Max Effort 500m Row