28 October

Training (7a)

Tested Team WOD

Team WOD For Saturday

3 Stations - 8m AMRAP @ Each Station

Station 1:

8m Amrap:

Prowler Shuttle (0-20-0-40-0) (90/50)

30 Yard KB Walking Lunge (Red/Blue)

7/7 KB Thrusters (7 Left/7 Right)

*You Go - I Go Format. P1 Does Shuttle, P2 Does Shuttle, P3 Does Shuttle, P1 Does Walking Lunges - P2 Does Walking Lunges, etc

Station 2: 

8m Amrap:

1,750m/1,250m Row

W/Remaining Time

Complete As Many Rounds As Possible Of:

"Cindy"

*Score is Rounds and Reps of Cindy

*Can break up "Cindy" however you want between Team

*Pullups are C2B Pullups

*Pushups Are Clapping Pushups For Males, Regular Pushups For Females

*Air Squats are Jump Squats To Pull-Up Bar

*If scaling any movement, 2:1 (10 Chin-Over Pullups) (20 Pushups)

*Scaled Rounds are the same, but reps are still 5-10-15. So if you complete 4 Rounds + 20 Pushups, your score would be 4+15 Reps.

*Break the Row However you want. 

Station 3: 

4-8-12-16-20-24-28-32

Ski Cals

Heavy Slamballs

SB Trips (15 Yard Trips)

*Break-up however you want.