12/14/13 WOD



Each team member will complete the following:

A. 2 Rounds- every 4 minutes, complete a 800m Sprint

*rest 3 min

B. 4 Rounds- every 2 minutes, complete a 400m Sprint

*rest 3 min

C. 6 Rounds- every 60 seconds, complete a 200m Sprint

D. Then, each member will complete the following for time:

30 Burpees to plate

30 2-arm DB Ground to Overhead-50/30

30 T2B

100′ OH Walking Lunge-45/25

-notes- on part “D” one athlete works at a time. Second team member can not go until partner has finished exercise (Congo line style)

Posted on: December 13, 2013admin

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