23 May Friday, 24/05/13
NO 5am CLASS TODAY. All other classes as per normal timetable.
4 Person Team WOD (Similar to Regional Workout 11.6)
20 Calories (Row)
40 Kettlebell Swings (24/16kg)
50 Goblet Lunges (24/16kg)
400m Run – The team must also transport a plyo box and 20kg plate around the circuit. This can be done by an individual or combined effort.
All four athletes perform the entire workout. All athletes begin the first 400m Run simultaneously. Any athlete can begin the row upon returning to the gym, they do not have to wait for their team mates to have returned. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout.