7
Feb
Saturday
Three Ships Collective – Functional Fitness
Partner Workout
Metcon (2 Rounds for reps)
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 –Wall Balls (20/14)
STATION 2 — Box Step-Ups (24/20)
STATION 3 — Single Arm DB Hang Clean and Jerk (50/35)(35/15)**
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Switch arms every 5 reps.
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)