W.O.D  in teams of 3

Segment 1:  12 min Clock complete

  • 400M Run (1 member of team always running)
  • 150 x Pullups
  • 150 x Burpees

Segment 2:  12 min AMRAP of

  • 500M Row (1 member of teams always rowing)
  • 50 x Box Jumps 24/20
  • 25 x Thrusters 45/35

Segment 3: 12 min Clock complete

  • 400M Run (1 member of team aways running)
  • 300 x Situps
  • 150 x KB Swings 53/35

Segment 4:  12 min AMRAP of

  • 500M Row (1 member of team always rowing)
  • 6 x Rope Climbs
  • 12 x Deadlifts @ 165/105

**There will be approx 3 mins rest between segments***

 

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