TEAM WOD
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row
(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)
TEAM WOD
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row
(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)
A. Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 86% (up 2% from last week)
Rest 2-3 minutes between sets
B. Three sets of:
3 Deadlift to Knees + 1 Finish @ 70% (pause 2 seconds with each rep at the knee)
Rest as needed
C. Five sets for max calories/reps of:
45 seconds of Assault Bike
Rest 15 seconds (transition to row)
60 seconds of Rowing
60 seconds Rest
60 seconds of Strict Pull-Ups
60 Seconds Rest
Each set is scored individually. Note cals for Assault Bike, Rowing and reps of strict pull-ups.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Three sets of:
Run 1600 Meters @ your desired 5k race pace
1:1 Work:Rest Ratio (i.e., if your 1-mile took you 7:00, rest 7 minutes before starting your next set)