07.22.17: Saturday EWOD

"Danger Zone"

Teams of 2ppl For Time

10 Rounds of 3 Thrusters (95#/65#)/6 Front Rack Lunges/9 Air Squats

1600m Run/Row (Each partner must do 800m Run and 800m Row)

8 Rounds of 3 Thrusters (115#/80#)/6 Front Rack Lunges/9 Air Squats

1200m Run/Row (Each partner must do 600m Run and 600m Row)

6 Rounds of 3 Thrusters (135#/95#)/6 Front Rack Lunges/9 Air Squats

800m Run/Row (Each partner must do 400m Run and 400m Row)

*Partners rotate each round and alternate movements during run/row*

05.10.17: EWOD

                        Team spaces are still available for the event!  Don't forget to sign up! 

                        Team spaces are still available for the event!  Don't forget to sign up! 

A. Warmup- 1 Mile Run then Running Drills

B. Running Video- we will be videoing you running on the road and then running on the grass for analysis

C. EWOD Chipper For Time

800m Run

50 Wallballs (20#/14#)

40 Cal Row

30 TTB

20 Burpee Box Jump Overs

10 Stone to Shoulders (95#/65#)

800m Run

D. Cooldown- 1000m Row

E. ROMWOD