4080 Saturday 5/3/2025

COMMUNITY WORKOUT TODAY. WOD WILL START AT 9AM IF YOU’D LIKE TO JUMP IN! COME WORKOUT WITH YOUR COACHES!

A
20 cal row
20 Russian swing
15 cal row
15 push ups
10 cal row
10 pull ups
5 cal row
5 tall box jump overs

B
5 sets
10 dips
20 kb gorilla rows 10 each, alternating
10 dips
Rest 2 minutes between sets

C
“Burden bells”

50 synchro KB deadlifts 70’s/53’s
25 alternating box jump overs 30/24
50 cal Row shared
25 synchro bar muscle ups
50 cal row shared
25 alternating box jump overs 30/24
50 synchro kb deadlifts 70’s/53’s
Time cap: 20

Flow:
Partners will work synchro for the designated movements, and shared burden for the non synchro movements. For the box jump overs, partners will alternate rep for rep.