Mike Memorial WOD:
Warmup:
high knees
butt kickers
kareoka
knee lift, lunge
lunge with a twist
10 dowel hinges
10 ring rows or beat swings
“Mike” Memorial WOD:
In teams of 2, with only one partner working at a time:
20 minutes of:
Row 1973m
Then AMRAP: (one partner works at a time, share the reps)
23 kettlebell swings
23 box jump overs or step overs
23 pull ups or ring rows
Then at the end of 20 minutes, everyone stops what they’re doing and runs 2015 meters!
(That will be 10 x 200 m runs, alternating with your partner. The last partner will run 15 m down the gym on the final one.)
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
