Team WOD – 30 min cap
4 person team with 3 people working at all times (including the rower)
Complete the following for time/reps/meters
On 3…2…1…go! The rowing begins and continues until the time cap is reached or the reps are completed; you may switch out the person on the rower whenever you like.
40 – Alligator Walks – 12’ = 1
50 – Homer Lid Plate Push – 90/70# – 24’ or down and back is 1
100 – Med Ball Sit-up – 16/20# – 2’ from the wall; sit up and chest pass the ball off the wall
100 – K2E
100 – KB Swings – 16/24K
100 – Slam Ball – HAP
300 – Killer Ropes
Score is total meters rowed and either time of completion or total reps completed within the time cap.
