April 27, 2017
Med Ball Volleyball (Co-Ed)
14# for everyone
Strength: Back Squat W/Bands and Chains (3RM)
Back Squats with band resistance and chains.
Various weights of chains available.
Strength: Weighted Pull-ups (3RM)
Build during squats
Conditioning: For Time
30 Burpee Tire Flips AHAP
RX+ Burpee, Tire Flip, Jump in tire, jump out of tire = 1 rep
Conditioning: For Distance
9 x 1:40 on, :20 off (2 min rest after round 5)
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.