Monday 24 September WOD

AS MANY REPS AS POSSIBLE IN 15 MINUTES:
In teams of 3, rotate between the following stations

200m run
Plank hold
Max reps burpees
*One team member will start at each station, rotating through in the order of run-plank-burpee.
*Rotate stations when team member comes back from the run.
*Keep continuous count of burpees.

* * *

CrossFit HQ WOD
Shoulder Press 3-3-3-3-3-3-3

CrossFit HQ WOD:
Complete 8 rounds:

3 Box Overs w/ 20″ box
25 yard sprint
*Rest is the walk back to the boxes
*For box overs…set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box roll right into the sprint.

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