Wednesday 4-2-14



Warm Up

Team Warm Up


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)


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:


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



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