WOD 1
Mobility
With a time cap of 13 mins complete in any order and any break down:
-
- Run 800m as a team
- 30 Box over box jumps as a team to reach best method
- 10 Firemans carry back squats
- 50 Double unders as a team to work into method
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WOD 2
A team WOD of 2 male and 1 female:
Complete the following
- Row 1200m
- 90 Box over box jumps @ 20″
- Run 1200m
- 300 Double unders
- Ski 900m
- 50 Firemans carry back squats
Rules;
- You must complete all of the movements in order and complete before you move on
- 400m each must be completed on the rower
- The box over box jumps can be completed in any method, the movement sees a full jump onto the box and a jump down on the opposite side, team to decide on best practise to complete all 90 reps
- Each member must run 400m, this can be broken down to any distance to afford the quickest time E.G 2 legs of 200m
- 300 double unders, if the double under or single under is broken the next person must take over, you cannot return to the rope until the other 2 have broken there set either by choice or mistake, 2 singles to 1 double
- Ski 300m each
- Firemans carry back squat, any person can be carried in order to complete the back squats
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