18 October

Training Session AM (7a)

A. BB Reverse Lunges; 5x8
*Built To 145

Team WOD

WITH A TEAM OF 4 PEOPLE

PASS/FAIL

WITH A 4M TIMER:

115/78 CAL ROW

REST 2M

WITH A 5:15M TIMER:

800M SB RUN (30/20)

+

30 BURPEES (ALL CAN WORK)

REST 2M

WITH A 6M TIMER:

18-15-12-9-6(15-12-9-6-3)

CAL ROW

SYNCHRO AMERICAN SWINGS (2/1.5) (1.5/1)

BURPEE BROAD JUMP (YARDS)

*LADIES USE 15-12-9-6-3 FOR ENTIRE WORKOUT

REST 2M

FOR TIME:

400M RUN (ALL)

250M/200M ROW EACH (1 AT A TIME/RELAY STYLE)

BIG LAP (2 AT A TIME/RELAY STYLE)

50 T2B (1 WORKING)

50 BURPEE TO HI TGT

1. IF YOU MISS ANY OF THE FIRST 3 WORKOUTS, IT'S A 10 SECOND PENALTY FOR FINAL PIECE.