WOD…March 8th…Team!

By March 7, 2014 wod No Comments

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.

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