WOD-Teams of 4 (20min Cap)
20 Calorie Row
30 Burpees
30 KB G2S2O (24/16kg)
30 T2B
40m Over Head Walking Lunge 20/10kg
then
1RM Thruster
Scoring-Total Reps for WOD (150reps Each Athlete) + Every KG for Thruster
*WOD-Athlete A Starts row and completes 20 calorie row. When Athlete A finishes Row they proceed to the burpees and Athlete B begins Row. When Athlete B finishes Row he must stay on the rower until Athlete A completes Burpees and then he can proceed to burpees. At no time can a team have a back log of Athletes. They must wait until the Athlete in front of them finishes the element before they can proceed.
*Immediately following the overhead walking lunge. Athlete's have until the 20min cap to complete a 1RM thruster with 1 bar only.
Tonights Workout will be followed by a No Beers, Bread or BBQ sauce hosted by CFS so bring an extra something to share with CFB athletes.
Woohoo pinched out an 84kg thruster. Plenty happy.
ReplyDeleteAlso plenty proud, with my 7yr old daughter Summers effort in the WOD.