9th January 2019

WOD WOD, January 10, 2019

The Fed Express

Metcon (Distance)
In Pairs, 22 Minute AMRAP for total metres

Row 100m Each
Row 200m Each
Row 300m Each
Row 400m Each
Row 500m Each

Once both are complete, go back down to 100m

Score equals teams total metres at completion of timecap

Accessory
EMOM x 12

Minute 1 : 1-2 x Rope Climbs
Minute 2 : 30 Second Hollow Hold
Minute 3 : 30 Second DB Hold 55/35kg or less
Minute 4 : 30 Second Low Ring Support hold

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