The WOD

Featured / 26.04.2012

5:30 AM classes only  Break class into 2 teams- one team will run 400 M (each, at the same time) while other team completes max rep wall balls M#20/W#14 (each, at the same time).  When the last 400 M run on the team is completed, wall balls are called to a stop.  Teams then switch exercises.  Rest for 30 seconds between rounds.  Repeat for 4 cycles, allowing each team a run and wall ball shots each round.  Goal:  keep the other team from getting max reps.  Team with highest wall ball count wins.  
Featured / 26.04.2012

AM classes only Break class into 2 teams- one team will Row 500 M (each, at the same time) while other team completes max rep front squats M#65/W#45 (each, at the same time).  When the last 500M row on the team is completed, front squats are called to a stop.  Teams then switch exercises.  Rest for 30 seconds between rounds.  Repeat for 4 cycles, allowing each team a row and front squats each round.  Goal:  keep the other team from getting max reps.  Team with highest front squat count wins.