28 December

Training (630a)

10M AMRAPS WITH A TEAM OF 3 REST 3M B/W STATIONS STATION A: 1K RUN W/REMAINING TIME, AMRAP: 10 SYNCHRO KB SWINGS (AMERICAN) 10 HEAVY WALLBALLS
*5+9
1. CAN BEGIN WORKING WHEN 2/3 ARE BACK FROM RUN. 2. SCORE IS ROUNDS ANDS REPS OF KB/BURPEES. 3. 1K RUN IS TO POPLAR WOODS AND 1 LAP AROUND AND BACK TO VITALITY. STATION B: 500/400M SKI 20 HEAVY WALLBALLS (30/16) OR 30 REG WALLBALLS (20/14)
*4+2 1. FOR SCORE, PARTIAL ROUND OF NORMAL WB ARE SCORED 2:1 REPS. PARTIAL HVY WB'S ARE SCORED 1:1. 2. 1 REP FOR EVERY 100M ON SKI. STATION C: 10M BIKE FOR MAX CALORIES *EVERY SWITCH, ATHLETE GETTING OFF BIKE MUST COMPLETE 5 BURPEES TO TARGET BEFORE NEXT PERSON CAN BEGIN BIKING.
*176 Cals 1. STAGGER STARTING STATIONS AS NEEDED. 2. FOR THE BIKE, NEXT ATHLETE CAN BE ON THE BIKE WAITING BUT CANNOT START UNTIL PREVIOUS ATHLETE FINISHES 5 BURPEES. 3. SCORED AS 3 SEPARATE WORKOUTS.


B. Bis/Tris