100731

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.