Saturday, April 23, 2016

KBS, Row, Burpees, WBS, Jump Rope, Bike, Cleans, Run, Squats

WOD

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Teams of 3

9 mins
150 KB Swings, 55/35  |  45/25#
Someone always rowing
*If you finish before time cap, accumulate as many burpees as possible to reduce time...alternate each burpee

-rest 2 mins

9 mins
150 WBS, 20/14/10
Someone always jumping rope
*If you finish before time cap, accumulate as many calories on bike as possible to reduce time

-rest 2 mins

9 mins
150 Power Cleans, 95/65/45
Someone always running
*If you finish before time cap, accumulate as many air squats as possible to reduce time


Score =  time for all 3 wods combined minus 2 min rest periods and minus burpees, calories and air squats (1 second per rep)

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