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Focus: Cardio/Interval
Warm-up:
Med Ball warm-up
Med ball Big Wheel WMV (5.3 MB)
Skill/Specific Warm-Up:
Review exercises for WOD
WOD:
Man Overboard!
Row 500M
Push-ups
Sumo Deadlift High Pull
Push Press
KB Swing
Wall Ball
While one person rows 500 M, the others are performing the appropriate exercises until the rower completes his/her task. When the rower has finished, everyone shifts a station until everyone has completed each exercise. The name, Man Overboard, refers to rowing hard to rescue your friends.