Rotation Station

EQUIP: Plate (45/25)(go as heavy as possible!), Box (20"), Pull-Up Bar, Rings, Rower, Wall Space

WARM-UP:

*Active Stretch

-then:

*400m Run

-then:

3 Rounds -

*3 x Pike Push-Up + Inchworm + Push-Up

*6 x OH Plate Lunge

*12 x Plate Windshield Wiper

-------------------

10 Minutes @ Each Station:

Station #1:

EMOM: 150m Row Sprint (Rx = completion w/o a miss)

SCORE = Total # Missed Meters (negative penalty reps)

Station #2:

800m Run + AMRAP In Remaining Time:

*3 x Wall Walk

*6 x Ring Dip

SCORE = Total Rounds + Reps

Station #3:

EMOM: 3 x Chin-Up + 3 x Pull-Up + 6 x K2E (Rx = completion w/o a miss) 

(Rx+: Chest-to-Bar on Chin-Ups and Pull-Ups)

SCORE = Total # Missed Reps (negative penalty reps)

Station #4:

800m Run + AMRAP In Remaining Time: 

*6 x Plate Ground-to-Overhead (45/25)(erin: 45#)

*3 ea. leg x OH Plate Step-Up (3xR, then 3xL; w/ knee drive; leave foot atop box b/w same side reps)

SCORE = Total Rounds + Reps

GRAND TOTAL SCORE = Sum of Scores (minus any Penalty Reps) over all 4 rounds/ stations