WOD 4/11

Test Day 3 – Team Test

20 Calorie Row
30 Burpees
30 Two-arm DB GTO @ 45/35lb
30 TTB
100 FT Walking Lunge @  45 / 25 lb plate
*Complete Congo Style, each teammate jumps onto the rower as soon as the teammate in front of them is off and must wait for the teammate in front of them to complete the next movement before they can move on.

**Scaled Version**

20 Calorie Row
30 Burpees (Scale to no push-up burpees)
30 Two-arm DB GTO (use a weight you can complete in 4-5 sets)
30 TTB (Complete on Rings or Complete 30 abmat sit-ups)
100 FT Walking Lunge (use a weight that you can keep extended over your head throughout the 100 FT)
*Complete Congo Style  Teammate jumping onto the rower as soon as the teammate in front of them is off.

Free Community WOD @ 10:00 am! Bring a friend and let’s have some fun!
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