Saturday, June 30, 2012
Pick Your Poison
Warm up: 400 m run, 1 rd Cindy
WOD
Teams of 4
Station: 15 swings 55#/35#, 15 thrusters 30#/20#, 15 sit ups, 15 box jumps
We have a set station and strategic choices. At each station no 2 teammates may be doing the same movement, you must wait for them to complete before rotating to the next exercise. Once ea teammate has completed 15 reps of each of the four exericses you move on to the choice exercise. Choose one of the two tasks; ea teammate must complete the assigned number of reps
Choice 1: Run or Row? 1600 m relay run (400 m ea) or 2000 m relay row (500 m ea)
Station = 15 swings + 15 thrusters + 15 sit ups + 15 box jumps
Choice 2: Top or Bottom? 15 hspu or 50 squats
Station
Choice 3: Push or Pull? 50 push ups or 25 pull ups
Station
Choice 4: Jump or Drop? 50 jump squats or 25 burpees
Station
Choice 5: Press or Hang 25 ring dips or 25 kte
For time
Pick Your Poison
Warm up: 400 m run, 1 rd Cindy
WOD
Teams of 4
Station: 15 swings 55#/35#, 15 thrusters 30#/20#, 15 sit ups, 15 box jumps
We have a set station and strategic choices. At each station no 2 teammates may be doing the same movement, you must wait for them to complete before rotating to the next exercise. Once ea teammate has completed 15 reps of each of the four exericses you move on to the choice exercise. Choose one of the two tasks; ea teammate must complete the assigned number of reps
Choice 1: Run or Row? 1600 m relay run (400 m ea) or 2000 m relay row (500 m ea)
Station = 15 swings + 15 thrusters + 15 sit ups + 15 box jumps
Choice 2: Top or Bottom? 15 hspu or 50 squats
Station
Choice 3: Push or Pull? 50 push ups or 25 pull ups
Station
Choice 4: Jump or Drop? 50 jump squats or 25 burpees
Station
Choice 5: Press or Hang 25 ring dips or 25 kte
For time
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