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WOD

3/24/12

Saturday Team Workout!

Teams of 4

“PICK YOUR POISON”

  • Choice # 1 – Run or Row? — 800m relay run (200m each teammate) OR 1000m relay row (250m each teammate)

Station = 15 KB Swings  15 DB Ground to Overhead 15 Sit-Ups  15 Box Jumps

  • Choice # 2 – Top or Bottom? — 20 Ring Dips or 50 Squats

Station = 15 KB Swings  15 DB GTO  15 Sit-Ups  15 Box Jumps

  • Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups

Station = 15 KB Swings  15 DB GTO  15 Sit-Ups  15 Box Jumps

  • Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees

Station = 15 KB Swings  15 DB GTO  15 Sit-Ups  15 Box Jumps

  • Choice # 5 –  Crawl or Hang? —   10 Bear crawls or 25 Knees to Elbows

This WOD is broken into two components – set stations and strategic choices.  Team members will be broken into groups of four and will be assigned a station.  At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise.  Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise.  Choose one of the two tasks; each member must complete the assigned number of reps.

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