“Team WOD” Sunday June 4th 2017

VOD

A gentle answer turns away wrath, but a harsh word stirs up anger.

Proverbs 15:1 NIV

WOD

In Teams of 3 complete with Running Clock:

AMRAP 5min (30-25)

Rope Climbs (Rx- Leg-Less)

AMRAP 5 (25-20) 

100m shuttle runs (building n back, switch and tag partners every run)

AMRAP 5 (20-15) 

Hang Muscle Cleans (Rx-135/95), (95/65)

AMRAP 5 (15-10) 

Assault Bike Cals

AMRAP 5  (10-5) 

Single-Arm DB/KB Press (70/50), (50/35)
*should be getting between 5-10 reps each arm/turn

AMRAP 5 (5-0) 

Rowing Cals