Saturday
Warm Up Run 400/ Row 500 3 Rounds: 3 kip attempts 5 pull up then 3 rounds 10 kettlebell swing 10 second L sit Then WOD In a team of 4 you will row 4000 m one person will row at a time the remaining 3 team members will complete tabata (20 seconds of work followed by 10 seconds of rest) movements during the row For example with teammates A, B, C, and D A will row 1000 m B will complete tabata pushups C will complete tabata squats D will complete tabata sit ups after A completes the row, all members will rotate, with D going to the row. each teammate will record his lowest number for each of the tabata exercises and it will be subtracted, in seconds, from the ultimate 4k rowing time. Comments are closed.
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