4-2-14

4-2-14

Warm Up

Team Warm Up

Skill:

Communicating the Count
(no whiteboards allowed to keep track, athletes must verbally communicate and keep count — coach will ask every team throughout, if there is any miscommunication or team cannot provide the count, both athletes must stop work and run 100m on the turf)

WOD:

In Teams of 2, For time:
400m Sprint (100m alternating)
200 Kettle Bell Swing (53,35)
100 Burpees
200 Wall Balls (20,14)
400m Sprint (100m alternating)

*One athlete works at a time, reps are completed as a team. The work must be completed in order but can be partitioned by team at own discretion. There are no minimum work requirements.

After Bash:

Recover

ONE Nation Competitors:

For WOD:
Use heavier of Wall Ball (30,20).

Travel WOD:

For time:
200m Sprint
100 Kettle Bell or Dumbbell Swing
100 Single Dumbbell Thrusters
100 Burpees
200m Sprint

  Share