Sunday- Team WOD

Warm Up

1 mile Indian Run…no man left behind

Running as a group in line…the last person runs to the front of the line
Continue until the class completes 1 mile together

WOD

Teams of 2 (each completes 6 rounds (1 at a time) while other rests)

6 RFT

Rec:

– 10 One-arm dumbbell snatches (25/45 lbs)
– Sprint 100m

Rx:

– 10 One-arm dumbbell snatches (45/65 lbs)
– Sprint 200m

Rx+:

– 10 One-arm dumbbell snatches (50/85 lbs)
– Sprint 200m

Cooldown

Row 3k with partner doing sit ups (switch as desired)

VOD

[ Life Through the Spirit ] Therefore, there is now no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the Spirit who gives life has set you free from the law of sin and death.

– Romans 8:1-2 NIV