The WOD

Results / 06.12.2010

Team and Individual WOD Class will be divided into 2 groups. 4 Rounds Row 500 Meters Max Rep Air Squats While one group is rowing second Group will perform Air Squats Time for Air Squats is dictated by slowest Rower 30 Seconds transition time between movements Score total Air Squats for individuals Total Air Squats for each group Most Air squats wins Row fast to limit other teams time for Air Squats
Results / 03.12.2010

30 MINUTE TEAM AMRAP

500 Meter Row 15 Burpee Box Jumps (W20"/ M24") Box 300'  Weighted Over Head Lunge (W15# / M25#) Bumper Plate 400 Meter Run Each exercise is performed by a single athlete, you can however help another teammate but only after you have finished your work. Exercises can be switched out by team members after each round is completed if so desired. The entire team must complete the 400 Meter Run before the next round can begin and before credit for a completed round is given.