Saturday 4 October, 21014

October 6, 2014

Team WOD!

 

Teams of Four: Five 'choice' stations to be decided on by the group. After each choice return to your base and perform the base station WOD between each round.

 

Base station: 

10 KBS (53#)

10 Thrusters

10 Box Jumps

10 Ab-Mat Situps

 

Choice 1 'Run or Row'

Run 1600M or Row 2000M

 

Choice 2 'Bottom or Top'

75 Air Squats or 20 HSPUs

 

Chioce 3 'Push or Pull' 

100 Push Ups or 75 Pull-Ups

 

Choice 4 'Up or Down'

75 Jumping Squats or 60 Burpees

 

Choice 5 'Climb or Hang'

4 Rope Climbs (3:1 Sub) or 50 Knees to Elbows

 

**Choices will be done as a team with two athletes working at any one time. Numbers are cumulative for the group. 

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