29 April

Training (7a)

Part A: 
3 Rounds For Time:
50 Yard Prowler Push
25 Yard Burpee Broad Jumps
20 S/S Slamball Thruster (50/30)
*3:28

1. Score is Time
2. 10m Cap
3. Break up as needed. Minimum 5 yards before switching on BBJ. 

Part B: 
For Time:
400m Run (Whole Team)
15 OHS (135/85)
15 Synchro BFB
400m Run (Whole Team)
12 OHS
12 Synchro BFB
400m Run (Whole Team)
9 OHS
9 Synchro BFB
*8:16

1. Score is time. 
2. 10m Time Cap
3. Whole Team runs, can't work until entire team is back in the door. 
4. Add 1 second for every rep not complete at 10m Time Cap. 

Part C:
10m EMOM
200m/150m Row Sprint
Max Cals Air Bike W/Rem Time
*166 Cals

1. Score is total cals on Air Bike
2. Keep spinning during rest so monitor doesn't shut off. 

WOD Score =
Part A Time + Part B Time 
Then
Subtract Cals as Seconds from total time. 
For Example: 4:25+8:00 = 12:25
12:25 - 1:35 (95 Total Cals)
=10:50 Total Time

*1m Rotation B/W Stations.


Part B: 
Bench 
225# Max Reps
12 - 11
185# Max Reps
20
45# Max Reps
105