"FFF" - Four Fast and Furious

EQUIP: Rower, Jump Rope, Box, Bar, DBs, Pull-Up Bar

WARM-UP:

*Active Stretch

-then, complete in any order:

*400m Run

*200 Jump Rope (any style)

*100 x Air Squat

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"FFF"

WOD 1:

10 Minute AMRAP -

*100m Run

*20 x Double-Under (sub: 20 x Plyo Switch Step (20”))

*2-4-6-8, etc. x Behind-the-Neck Thruster (a: 115/85, i: 95/65, b: 65/45)(Erin: 95)

*2-4-6-8, etc. x Body Blaster (Burpee-Pull-Up-K2E)(mod: all Burpee + all Pull-Up + all K2E)

SCORE = Total Rounds + Extra Reps

NOTE: 

Round 1: 100m Run + 10 D-U + 2 B-t-N Thruster, + 2 Body Blaster

Round 2: 100m Run + 20 D-U + 4 B-t-N Thruster + 4 Body Blaster

Round 3: 100m Run + 30 D-U + 6 B-t-N Thruster + 6 Body Blaster, etc., etc. until time is called

(always 100m Run, always 20 D-U’s, Thruster and Body Blaster increase by 2’s ea. round)

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WOD 2:

10 Minute AMRAP -

*150m Row

*20 x DB Renegade Row (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*2-4-6-8, etc. x Sumo Deadlift High Pull (a: 115/85, i: 95/65, b: 65/45)

*2-4-6-8, etc. x Deck Squat - Box Jump (24”/20”)(Erin: 24”)

SCORE = Total Rounds + Extra Reps

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WOD 3:

10 Minute AMRAP -

*100m Run

*20 x Double-Under (sub: 20 x Plyo Switch Step (20”))

*2-4-6-8,, etc. x Barbell Burpee (a: 115/85, i: 95/65, b: 65/45)(Chest-to-Bar Push-Up + Clean & Jerk)

*2-4-6-8,, etc. x Skin-the-Cat

SCORE = Total Rounds + Extra Reps

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WOD 4:

10 Minute AMRAP -

*150m Row

*20 x Renegade Row (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*2-4-6-8, ea. leg, etc. x Back Rack Step-Ups (a: 115/85, i: 95/65, b: 65/45)(all R leg, then all L)(20”)

*2-4-6-8,, etc. x Wall Walk Burpee

SCORE = Total Rounds + Extra Reps

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