7/4/2013 WOD

“Man Down”
Teams of 3
2 Rounds of:
1st minute all team members complete as many wallballs (20/14#) as possible. After one minute one team member drops off and starts doing burpees. After another 30 seconds another team member drops off and starts in on burpees until the clock reaches 2:00. Each burpee counts as 1 rep and each wallball counts as 2 reps.
Rest for two minutes then move on to:
Calorie row
Box jumps 24/18″
Double unders
Sit ups
25′ crab walk
Rest two minutes between each round. Each movement is two minutes with one person doing the movement for the full two minutes. One team member doing 1 minute of the movement and 1 minute of burpees and one team member doing 1:30 of the movement and :30 of burpees.

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One Response to 7/4/2013 WOD

  1. Pingback: Dodge City, KS Today » 7/4/2013 WOD

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