Teams of 2 BRING LONG SOCKS TODAY !!!
One Athlete working at a time
Each Athlete completes all reps
Run together
Perform as follows:
All athletes run 400m.
When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on to next exercise.
Then run 400m.plus 1 rope climb
Time is when last teammate finishes. BASED ON TIME!
start 400m Run
Then Ladder from 1-10
1. Burpees
2. hanging knees to elbows
3. using slam ball – Ground to Overhead AHAP
run 400 in between moves
BEGINNERS – SCALED DOWN VERSION OF WOD
400m Run
Then Ladder from 1-7
1. Burpees
2. knees to elbows on mat
3. Slam ball – Ground to Overhead @ manageable weight
run 400m in between