Team WOD

Form teams of 4 and then split into pairs.  Let’s refer to them as Pair A/Pair B all who form Team 1.

Pair A will run 800m together while the other Pair B alternates resting and repping one of the following exercises:

Deadlift (50% of your max lift not to exceed 185/135lbs)

Kettlebell swings (1.5/1 pood)

Pull-up

When Pair A comes in [...]]]>

Team WOD

Form teams of 4 and then split into pairs.  Let’s refer to them as Pair A/Pair B all who form Team 1.

Pair A will run 800m together while the other Pair B alternates resting and repping one of the following exercises:

Deadlift (50% of your max lift not to exceed 185/135lbs)

Kettlebell swings (1.5/1 pood)

Pull-up

When Pair A comes in from the run they then take over on the deadlift (assuming that is the stait Team 1 began) while Pair B goes for their 800m run.  When Pair B returns from their run, Pair A heads back out for another 800m run and Pair B begins resting and repping on the wall ball station until Pair A returns and takes over on the kettlebell swings.  

Essentially every  person will run 800m 3 times (along side your partner) and spend time at each of the three stations with only one partner working at a time while at the stations.   

Every completed rep counts towards one second off the overall time.

Don’t forget to sign up for the New Year’s Day WOD/Lecture/Potluck Brunch.