Training Session (7a)
A. Box Squats; 6x4
*285/285/285/305/325
B. Team WOD
TEAMS OF 4 PART A: 5M MAX CAL BIKE 1. ONLY 1 TIME ON BIKE PER PERSON 2. PERSON GETTING OFF BIKE MUST COMPLETE 8 SLAMBALLS BEFORE NEXT PERSON BEGINS. 3. FINAL ATHLETE MUST COMPLETE 8 SLAMBALLS BEFORE TIME RUNS OUT OR 10 CAL PENALTY. 4. FOR EVERY SECOND BEHIND LEADERS, THAT IS THE PENALTY SERVED BEFORE STARTING PART C. REST 2M PART B: 10M AMRAP: 15/10 CAL ROW 8 T2B OR BURPEES TO TARGET PERSON FINISHING ROW MUST COMPLETE 8 T2B 1. FOR EVERY CALORIE BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 2M PART C (15M CAP) 3 ROUNDS FOR TIME: 400/300M SKI 10 SYNCHRO BURPEE LUNGES (ALL) 20 SYNCHRO AMERICAN SWINGS (RED/BLUE) (3 PEOPLE) 30 SYNCHRO Z-PRESS (45/35) (2 PEOPLE)
*14:31 (Last Place)(Steve Swift/Ryan/Milton) 1. BOTH TIME PENALTIES APPLIED TO EACH TEAM BEFORE BEGINNING PART C. 2. WINNER OF PART C WINS THE WORKOUT.
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